Lactose intolerance is what happens when you have trouble digesting lactose, or the sugar found in milk and dairy foods. Lactose is broken down by a substance called lactase, which is made in the small intestine. Lactase breaks lactose down into simple sugars called glucose and galactose, elements that are easy for the body to absorb and turn into energy. When you are lactose intolerant, your small intestine cannot make enough lactase, causing the lactose to remain in your intestines, which then causes gas, bloating, cramps and diarrhea. If you are lactose intolerant, you will usually feel these symptoms up to two hours after ingesting foods containing lactose, such as milk, cheese or ice cream. There are many lactose-tolerant foods on the market, in addition to enzymes that help to digest lactose, so do not fear that you will be deprived of what you need from a normal daily intake of dairy products.
What to Look for
Lactose-tolerant foods are found easily as delicious substitutes for people who have a lactose intolerance. Look for lactose free milk with added calcium or plant-based milks such as soy, almond, oat, rice or peanut. Aged cheeses such as cheddar or Swiss are usually easily digestible for a lactose intolerant person, as is cottage cheese. Often foods that contain lactose can be eaten with a non-lactose based food with no adverse reaction, such as combining a bagel with cream cheese or drinking milk with meals that are comprised of protein and carbohydrates.
Common Pitfalls
When shopping for lactose-tolerant foods, make sure you check food labels thoroughly before you make your purchases. Pay special attention to butter as well as any product that contains dried milk or milk solids, which can cause adverse reactions when ingested. Many food products contain milk solids, so be sure to note which ones are milk solid-free. If you do have an adverse reaction to a dairy based food, there are products on the market that help to dispel symptoms. If your discomfort persists, make sure you see a physician.
Lactose intolerant people often worry that they are not receiving enough calcium due to their inability to consume regular milk products. Extra calcium can be obtained by eating tofu and leafy greens, as well as taking calcium supplements. If you feel that you must eat lactose based foods, there are also enzymes available on the market that assist in the digestion of dairy products.
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