Lactose intolerance occurs when a person is deficient in lactase, the enzyme that helps break down lactose. Lactose is a sugar found in milk and other dairy products; however, the amount of lactose present in dairy products varies. Cow's milk typically contains larger quantities of lactose than other dairy products.
Background
The amount of lactose a lactose-intolerant person can tolerate varies from person to person. Trial and error is a way to help gauge how much lactose a person can consume before symptoms of lactose intolerance occur. Lactose intolerance should not be confused with a milk protein allergy. People with milk allergies should avoid milk and milk proteins all together, since they can cause serious allergic reactions. A milk protein allergy typically occurs in children, while lactose intolerance is more common in adults, according to the National Digestive Diseases Information Clearinghouse.
Symptoms
Symptoms of lactose intolerance may also vary from person to person. Common symptoms of lactose intolerance include nausea, gas, bloating, diarrhea and abdominal pain that typically occur 30 minutes to 2 hours after consuming lactose, according to the National Digestive Diseases Information Clearinghouse.
Considerations
Although removing dairy foods and lactose from the diet should eliminate symptoms of lactose intolerance, doing so may cause nutrient deficiencies in calcium, vitamin D or protein. According to the National Institutes of Health, individuals with lactose intolerance can typically tolerate 2 to 4 oz. of milk, or 1/2 cup at a time. According to Nemours Foundation, lactase enzyme supplements are also available for consumption prior to ingesting lactose, to help decrease symptoms of lactose intolerance.
Low-Lactose Foods
Some dairy products are lower in lactose and easier for people with lactose intolerance to digest. According to the National Institutes of Health, foods containing lower amounts of lactose than cow's milk include hard or aged cheeses such as cheddar, yogurt, goat's milk, buttermilk, lactose-free milk, soy milk, soy formulas for infants and soy ice cream.
Conclusions
Most people with lactose intolerance should be able to tolerate small amounts at a time of yogurt and aged cheeses, since they are lower in lactose than cow's milk. This is especially true when lactase enzyme supplements are used. In fact, to help prevent nutrient deficiencies, it's beneficial for lactose intolerant individuals to include some dairy products in their diets. The U.S. Department of Agriculture recommends individuals who follow a 2,000 calorie diet consume three cups of milk, yogurt, cheese other dairy products each day.
