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Lactose intolerance is a frequently misunderstood
condition. It is not a food allergy nor does it mean
you have to give up dairy products completely. Read
on to find out how to manage this uncomfortable condition.
| THE FACTS |
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What is lactose intolerance? |
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Lactose intolerance is
a food sensitivity. People who are lactose intolerant
don't have enough lactase, the enzyme that breaks
down the natural sugar found in milk. This milk
sugar is called lactose. Without enough lactase
enzyme, a person may suffer from gas, bloating or
diarrhea. About 25 percent of U.S. adults are estimated
to have low lactase levels. Yet, the number of individuals
who experience symptoms is far less.
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Should I avoid dairy if I'm lactose intolerant? |
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Not unless it is recommended by a physician.
Research indicates that individuals with low
lactase levels can consume the recommended number
of servings of milk and other dairy foods. In
fact, consuming lactose-containing foods such
as milk may improve tolerance over time.
A recent study demonstrated that people with
lactose intolerance can handle at least two cups
of milk a day, if taken with food and spread throughout
the day. This is great news since it is extremely
difficult to meet nutrition requirements for calcium
and other important nutrients without consuming
dairy products.
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Can't I get enough calcium from other foods? |
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Without dairy in the diet, it is extremely difficult
to meet calcium requirements. The diets of most
Americans fall short on calcium, which puts us
at increased risk for osteoporosis and other health
concerns. Milk products are the richest calcium
sources. About 75 percent of the calcium in the
American diet comes from dairy foods. Also, milk
products provide eight other essential vitamins
and nutrients. Fortunately, there are simple ways
to manage lactose intolerance.
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TIPS FOR TOLERANCE
Most degrees of lactose intolerance can be easily
managed. If you have trouble digesting lactose, try
these tips to help you comfortably consume dairy foods.
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Start small
Try small, frequent portions of milk and milk products.
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Increase slowly
Start with a smaller portion and slowly increase
the serving size.
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Pair the dairy
Drink milk with other foods, not on an empty stomach.
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Reduce lactose
Look for lactose-reduced or lactose-free milk or
buy lactase enzyme drops to add to milk.
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Say cheese
Hard cheeses, such as Cheddar, Colby, Swiss and
Parmesan, have very low levels of lactose so they
are easier on the stomach.
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Consider the options
Many people find that chocolate milk is easier to
digest than white milk. Also, yogurt with live,
active cultures contains "friendly" bacteria
that help digest lactose.
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Make it easy
Take a lactose enzyme tablet, available at grocery
and drug stores, before consuming dairy.
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Go to the pros
These tips may not apply to everyone. Always follow the advice of your doctor. |
 For
additional information check out these
sources.
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Lactose
Intolerance |
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National Digestive
Diseases Information Clearinghouse
Discusses diagnosis and treatment of lactose intolerance,
addresses calcium needs in the diet, and lists ways to identify processed
foods that may contain lactose.
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Why
Does Milk Bother Me? |
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National Digestive
Diseases Information Clearinghouse
Contains similar information to the web page listed
above but in an easier-to-read format.
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Lactose
Maldigestion/Lactose Intolerance |
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National Dairy Council
Contrasts lactose intolerance with lactose maldigestion,
in which individuals have low levels of lactase but do not experience
symptoms of lactose intolerance.
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Lactose
Intolerance and Minorities: The Real Story |
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National Dairy Council
Addresses issues related to lactose intolerance
as they specifically relate to minorities.
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Steve
Carper's Lactose Intolerance Clearinghouse |
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Steve Carper, author
of Milk Is Not for Every Body: Living with Lactose
Intolerance
This extensive website contains a wealth of information
for lactose intolerant consumers including lactose content for a variety
of foods, descriptions of several dairy-based food additives, and a list
of commonly available, reduced-lactose dairy products. |
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