Lactose is a simple sugar found in milk and milk products, which is digested by the enzyme lactase in the body. Those who are lactose intolerant are unable to properly digest lactose, and as a result experience digestive problems after consuming milk or milk products. The lactose intolerant should avoid consuming milk products that cause digestive symptoms. They can decrease occurrence and severity of symptoms by consuming lactose-free dairy products, taking lactase supplements, and consuming nutrient-rich dairy alternatives such as products made with rice or soy.
About Lactose Intolerance
According to Jackson Siegelbaum Gastroenterology, when you consume lactose in the absence of lactase, the lactose passes through the intestine to the colon along with extra fluid, and in the colon bacteria breaks down lactose into lactic acid and certain gases. Since lactic acid is an irritant and laxative, its presence may cause digestive symptoms such as abdominal pain and bloating, gas, nausea and diarrhea after consumption of lactose-containing foods such as milk or milk products. According to the Cleveland Clinic, lactose intolerance can be diagnosed by a physician through analysis of the amount of hydrogen in your breath, the amount of acid in your stool, or through measuring the amount of glucose in blood samples taken within a 2-hour period after consuming a liquid that contains lactose.
Lactose-free Foods
Lactose-free foods include those dairy products in which lactose has been partially or completely broken down into the simple sugars glucose and galactose. Product brands such as Lactaid or Dairy Ease offer milk and milk products in which 70 percent or more of lactose is broken down. Therefore, you would be able to consume such products with a lower occurrence and severity of digestive symptoms.
Lactase Supplements
Lactase supplements can come in the form of capsules, chewable caplets, or drops that aid in the breakdown of lactose in such foods. Lactase drops are added to milk, with 5, 10 and 15 drops per quart of milk generally reducing lactose content by 70 percent, 90 percent or 99 percent respectively over a 24-hour period, according to Jackson Siegelbaum Gastroenterolgy. Lactase capsules or chewable caplets are consumed immediately prior to consuming foods containing lactose in order to aid in breaking down the lactose in those foods, and thus reducing occurrence or severity of digestive symptoms.
Nutrient-rich Dairy Alternatives
A dairy-free diet, often followed by those with lactose intolerance, can lack adequate vitamin D and calcium, both of which are important for maintaining bone health. Therefore, the National Institutes of Health suggests that you should consume these nutrients in non-dairy sources such as as calcium-fortified soy and rice drinks and fortified fruit juices, as well as soy products, dried beans, and leafy greens. In addition, MayoClinic.com suggests that you should also include calcium-rich foods such as almonds, bok choy, broccoli, canned salmon, oranges, and rhubarb. In particular, soy milk and soy products such as tofu are not only a delicious alternative to milk and milk products, but also, according to the Soyfoods Association of North America, these foods provide high quality protein equal to the protein found in milk and other animal products, and also contain very little saturated fat as well as reduced calories and sugar as compared to dairy products.
References
- Mayo Clinic.com: Lactose Intolerance
- Jackson Siegelbaum Gastroenterology: Lactose-Free Low-Lactose Diet
- National Digestive Disease Information Clearinghouse: Lactose Intolerance
- National Institutes of Health: NIH Consensus Development Conference Statement on Lactose Intolerance and Health
- Soyfoods Association of North America: Soyfoods aid those with lactose intolerance
- Cleveland Clinic: Lactose Intolerance Overview
