Individuals with lactose intolerance experience unpleasant symptoms such as bloating, gas and diarrhea after consuming foods containing lactose. Lactose is a sugar found in milk and other dairy products. People with lactose intolerance are deficient in lactase, an enzyme that helps break down lactose in foods. Many people with lactose intolerance can tolerate small amounts of lactose in their diet. Lactose intolerant diets typically contain low-lactose foods or limited amount of high-lactose foods.
Basics
Although most lactose intolerant individuals can tolerate some lactose in their diet, the amount comfortably tolerated at one time varies from person to person. Trial and error is typically necessary to help determine the foods that are tolerated well. According to the National Institutes of Health, most people with lactose intolerance can comfortably tolerate up to 1/2 cup of milk at one time.
Lactose in Foods
Cow's milk typically contains the highest amount of lactose and causes the most discomfort in lactose-intolerant individuals. Lower-lactose foods such as hard cheeses, yogurt, buttermilk, goat's milk, ice cream, soy milk, lactose-free milk and lactase-treated cow's milk may be easier to tolerate according to the National Institutes of Health.
Calorie Recommendations
Recommended daily calorie intake for people who are lactose intolerant is the same as for the general population, only diet composition differs. According to the National Heart Lung and Blood Institute, calorie requirements for weight maintenance in adults are 1,800 to 2,200 calories for moderately active females and 2,200 to 2,800 calories per day for moderately active men.
Considerations
Since eliminating or limiting dairy foods from the diet can lead to nutrient deficiencies in calcium, protein and vitamin D, care must be taken to ensure all nutrient requirements are met. Over-the-counter lactase enzyme supplements are available to be taken with lactose-containing foods to help reduce unpleasant symptoms of lactose intolerance, according to Nemours Foundation. Cow's milk may be tolerated well if taken with lactase supplements. Soy milk is a healthy alternative to cow's milk and is also usually tolerated well.
Meal Plan
For lactose-intolerant individuals following a 2,000 calorie diet, the following meal plan is recommended by the U.S. Department of Agriculture: 3 cups of low-fat milk or other dairy products, 6 oz. of grains, 5 1/2 oz. of meat, beans, nuts or seeds, 2 cups of fruits, 2 1/2 cups of vegetables, 6 tsp. of oils and 265 extra calories per day. For lactose-intolerant individuals, the following can be substituted for cow's milk or other high-lactose foods: light soy milk, low-fat cheese, low-fat lactose-free or lactase treated milk and low-fat or fat-free yogurt.
