You can't be casual about your diet when you have lactose intolerance. Certain dairy foods that are appealing and healthful for other people can be problematic, even dreadful, for you. But knowing about lactose in foods --- and how to cope with it --- can help you enjoy a varied and healthy diet.
The Basics
Lactose intolerance means your small intestine does not produce enough lactase, an enzyme that helps to digest the lactose --- a milk sugar --- in dairy products. According to the Mayo Clinic, common symptoms of lactose intolerance include diarrhea, nausea, abdominal cramps, bloating and gas, which start 30 minutes to two hours after eating or drinking certain foods. Risk factors include increased age, being born prematurely, radiation to the abdomen or certain intestinal diseases and being of certain ethnic groups. Blacks, Asians, Hispanics and American Indians are more likely to have lactose intolerance.
Variations
The severity of lactase deficiency varies from person to person, and so does the severity of symptoms, the National Institutes of Health explains. Most people with lactose intolerance can eat some foods containing lactose, the NIH notes; some will suffer symptoms after drinking just a small glass of milk, while others have no problems with dairy foods lower in lactose, such as hard cheeses.
Food Choices
Milk is an obvious culprit if you are lactose intolerant. Cultured milk products such as yogurt might be OK, because they are produced using bacteria that naturally break down lactose, the NIH reports. Milk and lactose added to processed foods could make you ill if your lactose intolerance is severe. Many lactose-intolerant people can eat aged, hard cheeses that are low in lactose, including cheddar, Colby, Swiss and Parmesan, according to a National Dairy Council pamphlet reviewed by the American Dietetic Association.
Diet Strategies
You may be able to increase your tolerance for milk by sipping ½-cup servings, drinking them with meals and increasing the amount gradually, the Mayo Clinic suggests. You can also buy lactose-free and reduced-lactose foods that retain the other nutrients of dairy products. Over-the-counter lactase enzyme tablets or drops help some people consume dairy products without symptoms, but these preparations do not work for everyone, the Mayo Clinic advises.
Warning
If even a small amount of lactose bothers you, read labels and be vigilant for milk and milk products that are added to other foods. Beside milk and lactose, look for ingredients such as whey, curds, milk byproducts, dry milk solids and nonfat dry milk powder, the National Institutes of Health advise. Foods in which these ingredients may turn up include baked goods and mixes, cereals, instant potatoes, snack chips, processed meats, salad dressings, liquid meal replacements and protein powders and bars.
Final Tip
If your doctor recommends that you must phase out dairy foods, be sure to find other sources of calcium to maintain healthy bones, the Mayo Clinic instructs. Good sources of calcium include almonds, bok choy, broccoli, calcium-fortified foods such as baked goods and juices, canned salmon, kale, soy milk and rice milk, pinto beans, spinach and tofu.
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