Lactose intolerance is the difficulty to digest lactose, a sugar present in milk and milk products. Lactose intolerance occurs when the small intestine does not produce sufficient quantities of an enzyme know as lactase. In most cases, symptoms of lactose intolerance including diarrhea, nausea, abdominal cramps, bloating and gas can be controlled my limiting the amount of dairy products in your diet. Your doctor may also suggest the use of medication if he thinks it is necessary.
Step 1
Eat dairy products in small amounts and have them with a meal. Drink no more than 4 oz. of milk at a time and choose cultured milk products such as yogurt. Keep in mind that hard cheeses, including Swiss and cheddar contain lower amounts of lactose.
Step 2
Consume lactose-free and lactose-reduced milk and milk products, which contain the lactase enzyme. Lactose-free milk will sometimes be a little sweeter than regular milk and will remain fresh for at least as long, if not longer. These products are available at most supermarkets.
Step 3
Take over-the-counter lactase enzyme drops or tablets to aid with digesting dairy products. Take them prior to a meal or snack, while you are consuming milk products, or add them directly to the milk product. Although the use of lactase enzymes is useful in many cases, not everyone finds them helpful.
Step 4
Consume non-dairy sources of calcium such as spinach, oysters, sardines, canned salmon, shrimp, broccoli, almonds, bok choy, kale, rice and soy milk, oranges, pinto beans, rhubarb and tofu. Also, look for calcium-fortified products available in the grocery store such as breads and juices. In some cases, your doctor may also suggest taking an over-the-counter calcium supplement if your diet is not providing enough calcium.
Step 5
Watch for hidden lactose and read food labels carefully. Foods such as cereals, instant soups, salad dressings, nondairy creamers, processed meats and baking mixes often contain milk and lactose ingredients. Beware of ingredients listed as whey, curds, milk-by-products, dry milk solids and non-fat dry milk powder.
Tips and Warnings
- Introducing dairy products into your diet gradually will sometimes increase your dairy tolerance.
- Talk with your doctor prior to using over-the-counter supplements. In addition, lactose can be present in medications including birth control pills and over-the-counter medicines that treat stomach acid and gas. Check with your doctor if you are concerned about any medications you are taking.
