People with lactose intolerance do not have sufficient lactase enzyme, which is needed to digest lactose. Lactose is most commonly found in milk and milk products. Symptoms associated with lactose intolerance include gas, bloating, diarrhea and abdominal pain. Your level of lactose intolerance is often determined by genetics. Unlike a milk allergy, which is an immune response, lactose intolerance is a food sensitivity, and people with it can usually tolerate varying amounts of lactose in their foods. You can help train your body to digest more lactose by slowly adding small amounts to your diet. Tolerance is also better when dairy is consumed with other foods rather than on an empty stomach. A physician or dietitian can help you determine how much lactose you can tolerate and develop a meal plan specific to your needs.
Milk
Most grocery stores carry a lactose-free or reduced-lactose variety of milk. These milks come from the same cow's milk as the regular version, but the lactase enzyme has already been added to aid in digestion. For alternatives to cow's milk, people with lactose intolerance can usually digest rice, soy or almond milk without difficulty, as these milks are naturally free of lactose.
Cheese
People with lactose intolerance find that small amounts of aged, hard cheeses are easily digested. For others, any form of cheese can cause gastrointestinal symptoms associated with lactose intolerance. Alternatives may include soy cheese. Also, in some baked foods such as lasagna and cheesecake, recipes can be found that use tofu in place of cheese.
Non-dairy Lactose-containing Foods
Because of the active, live bacteria cultures in yogurt, many people with lactose intolerance can eat a serving without discomfort. Lactose can also be found in many baked goods and pre-packaged foods such as potato chips, breads and cereals. In small amounts, most people with lactose intolerance do not notice it is even there. Food labels with words such as "milk," "whey" or "curds" in the ingredient list may suggest that lactose is present in the food.
Other Calcium Sources
Because calcium is an important nutrient for bone growth and repair, making sure you get adequate calcium in your diet, even if you are eliminating dairy or another major source, is essential. Non-dairy sources of calcium include sardines, salmon, spinach, oranges and calcium-fortified juices. Also, calcium supplements are available, as are pills with a lactase enzyme that make dairy products easier to digest.
