Approximately 30 to 50 million Americans suffer from lactose intolerance, a condition that causes mild to severe bloating, abdominal cramping, gas and diarrhea after the individual consumes milk or other dairy products, according to CVS Pharmacy. To manage lactose intolerance, individuals may take lactase enzyme pills before consuming dairy products or eliminate all sources of lactose from their diets.
How It Works
Lactose, the sugar in milk and other dairy products, normally breaks down in the small intestine with the help of an enzyme called lactase. If your body cannot produce enough of the enzyme, the milk sugars pass undigested into the large intestine where bacteria break it down into gas and lactic acid, according to Frank W. Jackson, M.D., of Jackson-Siegelbaum Gastroenterology. The lactic acid irritates the bowel and causes a laxative effect within 30 minutes to two hours. Symptoms vary from mild to severe, depending on the amount of lactose present and the person's tolerance level. Many lactose intolerant individuals manage their symptoms by using low-lactose products and taking enzyme tablets to break down the milk sugars. If you are extremely sensitive, however, you may need to eliminate all lactose from your diet.
Lactose-Free Diet
A lactose-free diet involves eliminating all sources of milk and milk products, including cheese, yogurt, ice cream and processed foods containing these dairy products. Because many processed foods contain small amounts of dairy products, read labels carefully. Avoid products listing milk, whey, cheese, cream or casein, cautions the University of North Carolina. Some hidden sources of lactose include instant potatoes, baked goods, waffles, pancakes, some salad dressings, pizza, burritos, tacos, hot dogs and cold cuts. Creamy foods, including soup, creamed vegetables and meats; breaded fish, meat and poultry; and omelets, casseroles and souffles prepared with milk or cheese also contain lactose. Select lactose-free foods such as fresh, frozen or canned fruits and vegetables; water-based breads; plain cereals and grains; and meat, fish and poultry, except for those products prepared with milk or containing milk products.
Breakfast
For a lactose-free breakfast, choose oatmeal or any cereal without milk solids, and top it with fruit and soy milk, suggests Jackson. Add water-based bread such as French or Italian spread with margarine and jelly, plus fruit juice and coffee for a satisfying meal. If you prefer eggs, prepare them without milk. Avoid dairy cheese, but you may use cheese made of soy or almonds. Add bacon if desired but avoid sausage, creamers containing milk products and prepared baked goods such as muffins, pastries and most breads, suggests the University of North Carolina.
Lunch
A lactose-free lunch may include salad with oil and vinegar dressing and a sandwich made of non-deli turkey, Italian or French bread, tomatoes and mayonnaise. If you like cheese on your sandwich, try lactose-free version made from soy or almonds. Other main dish options include beans and rice; egg or tuna salad on French bread; or lentil or vegetable soup. Round out the meal with a cup of lactose-free milk and a piece of fruit.
Dinner
Preparing dinner at home allows you to select lactose-free ingredients, but restaurant dining requires attention to detail. In either environment, pair a serving of meat, fish or poultry with a plain grain such as rice, barley, bulgur or pasta for an easy meal, adding one or more servings of fresh, frozen or canned vegetables and a salad, says the University of North Carolina. Other lactose-free protein sources include beans, peanut butter, peas, eggs or tofu, but be sure to ask about hidden lactose when ordering a restaurant meal, suggests Jackson. Avoid breaded, processed and creamy foods and select the fresher, more natural version instead. Finish your meal with a cup of hot herbal tea and a light dessert of angel food cake, whole fruit, fruit ice or gelatin, suggests Jackson.
Snacks
For a healthy, lactose-free snack, choose whole, frozen or canned fruit; cut up vegetables; frozen fruit bars; rice cakes; nuts; plain popcorn or chips; sardines with whole-grain crackers; or a smoothie made with fruit and soy milk, suggests the University of North Carolina. Avoid cream cheese, creamy dips and cheese-flavored snacks.
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