Lactose intolerance is a condition in which your body cannot digest lactose in your foods. If you suffer from lactose intolerance, you may experience diarrhea, bloating and abdominal cramps, flatulence and nausea after consuming lactose. If you have a mild case of lactose intolerance, you may be able to handle a small amount of lactose-containing foods. But if you have severe lactose intolerance, you may need to completely avoid lactose products and eat a lactose-free diet.
Significance
Lactose intolerance can happen in all ages. It is a very common condition in adults, with approximately 30 million American adults having some amount of lactose intolerance before they turn 20, according to Medline Plus.
Foods to Avoid
Avoid products that contain lactose, namely dairy products. These include condensed milk, buttermilk and evaporated milk, cheese, cream cheese, cottage cheese, yogurt, cream, butter, sour cream, sherbet and ice cream. Certain processed foods such as bread, candy, cookies and hot dogs contain lactose. Read food labels and pay attention to phrases such as milk solid, skim milk powder, whey lactose, curds and margarine. Also watch out for sauces and gravies, dessert mixes, cream soups, frostings and salad dressings for hidden sources of lactose.
Calcium Level
When you eliminate dairy products in your diet, you may not get enough dietary calcium. Increase your intake by consuming calcium-rich foods such as canned salmon, canned tuna, canned sardines, calcium-fortified soy milk and orange juice, broccoli, tofu, almonds and dried beans. You may also need calcium supplements to meet your need.
Benefits
The benefits of a lactose-free diet go beyond the avoidance of symptoms. According to Go Dairy Free, a dairy-free diet leads to reduced risk of prostate cancer, breast cancer, type 1 and type 2 diabetes, obesity, high levels of cholesterol and heart disease.
Warning
Ask your doctor before taking any supplements. Also consult your doctor if symptoms get worse or no improvement is shown after dietary changes.
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