Lactose intolerance is caused by the body’s inability to digest the sugar in milk, called lactose. Milk is digested with the aid of an enzyme called lactase, which helps break down lactose into a simpler, more digestible form. If not enough lactase is present to perform this function, you may experience significant discomfort when eating dairy products or foods made with dairy products. Symptoms include stomach cramps, bloating, gas, diarrhea, and nausea.
If you know someone with lactose intolerance, he or she may have mentioned being able to tolerate some dairy products but not others. For example, one of my relatives can’t drink regular milk but can easily tolerate yogurt and cheese. Sometimes dairy products are better tolerated if eaten with other foods or in small quantities. In the case of my relative, aged cheeses and yogurt are better tolerated because they contain active cultures that produce some of the lactase enzyme required for proper digestion.
If you think you may be lactose intolerant, the following tips may help ease your discomfort:
- Drink milk in servings of 1 cup (8 oz.) or less at a time.
- Consume dairy products with meal or other foods.
- Try lactase liquid or tablets to help you digest the lactose in dairy products.
Even if a product is labeled “nondairy,” it still may contain ingredients that are derived from milk and therefore contain lactose, so read food labels carefully. Look for words such as “whey,” “lactose,” “nonfat milk solids,” “buttermilk,” “malted milk,” and “sour cream.” These food items contain lactose and should be avoided.
Because milk and dairy products are such an important source of calcium to help develop and maintain strong bones, it is important to ensure adequate daily calcium intake. Try other calcium-rich foods like broccoli, kale, turnip greens, canned salmon (with bones), tofu, and calcium-fortified breads, waffles, and juices. And don’t forget to include adequate sources of vitamin D to assist with calcium absorption. Nondairy sources of vitamin D include eggs and liver.
If you feel that you are not getting enough calcium from foods, ask your doctor whether a calcium supplement would help.
