Program Structure

Module 1: Understanding Lactose and Digestion

• What lactose is and where it is found.
• Lactase enzyme and small intestine digestion.
• What happens when lactose is not digested.
• Common myths vs facts (overview).

Module 2: Types and Causes of Lactose Intolerance

• Primary lactase non-persistence (genetics overview).
• Secondary intolerance after gut infections/inflammation (overview).
• Congenital lactose intolerance (rare) and infant considerations (overview).
• Risk factors and population patterns (overview).

Module 3: Symptoms and Differential Diagnosis

• Typical symptoms: bloating, cramps, gas, diarrhea.
• Dose-response: why small amounts may be tolerated.
• Lactose intolerance vs milk allergy (key differences).
• Overlap with IBS and other GI conditions (overview).

Module 4: Diagnosis and Testing

• Hydrogen breath test: principle and interpretation (overview).
• Lactose tolerance test (overview).
• Elimination–challenge method and symptom tracking.
• When to seek medical evaluation.

Module 5: Dietary Management and Food Choices

• Common lactose sources: milk, soft cheese, ice cream.
• Low-lactose options: yogurt, hard cheeses (overview).
• Lactose-free dairy and plant alternatives (overview).
• Reading labels: whey, milk solids, hidden lactose.

Module 6: Lactase Supplements and Practical Strategies

• How lactase enzyme products work (overview).
• Timing, dosing, and realistic expectations (overview).
• Meal planning tips for eating out and travel.
• Managing symptoms: hydration and balanced meals.

Module 7: Nutrition and Long-Term Health

• Calcium and vitamin D: meeting requirements.
• Protein sources and balanced nutrition.
• Bone health basics.
• Probiotics and microbiome concepts (intro).

Module 8: Case Scenarios and Personal Plan

• Building a personal lactose threshold plan.
• Creating a symptom diary and trigger map.
• Special cases: children, athletes, older adults (overview).
• When symptoms suggest something else (red flags).

Final Project

• Create a 7-day meal plan with lactose-managed options.
• Deliverables: symptom tracker + label checklist + calcium/vitamin D plan.
• Submit: personal management report.