Lactose intolerance can affect the diet, especially when it comes to getting enough of certain nutrients. Nutrition for lactose intolerant individuals doesn't have to be complicated, however. Simply follow a balanced diet that includes reliable sources of all necessary vitamins and minerals and substitute other healthy foods for lactose-containing products that you have to avoid.
Lactose Intolerance
Lactose intolerance occurs when a person's body cannot digest lactose, the primary sugar in milk and dairy products. People with lactose intolerance cannot produce enough of the enzyme lactase, which breaks down lactose into the simple sugars glucose and galactose. Symptoms include nausea, diarrhea, intestinal gas and abdominal pain and bloating. These symptoms usually appear from 30 minutes to two hours after consuming dairy. Some people have only mild symptoms while others experience severe gastric distress after only a small amount of dairy.
Nutrition Concerns
The biggest nutritional concern when it comes to lactose intolerance is the potential for a calcium deficiency, since most people's main dietary source of calcium is dairy products. Vitamin D is another growing concern, since milk is usually fortified with this nutrient and few other dietary sources provide high levels of this vitamin. Both calcium and vitamin D are essential for the healthy development and maintenance of bones and teeth. Vitamin D is required for the proper absorption of calcium by the body.
Solutions
Some people with mild lactose intolerance can get sufficient calcium and vitamin D from dairy products containing lower amounts of lactose than milk, such as yogurt and hard cheeses. Lactose-free milk contains little to no lactose and lactose-reduced milk has up to 70 percent less lactose than regular milk. Both types contain the enzyme lactase, which destroys the lactose originally present in the milk. Lactase enzymes are also available in tablet form or liquid drops, which can be taken along with milk or dairy products.
Alternatives
People who cannot consume any lactose or who want other alternatives than dairy products may be able to get calcium and vitamin D from other sources. Soy milk sometimes contains added calcium. Canned fish with bones, such as sardines and salmon, are another good calcium source. Dark green vegetables, such as broccoli and spinach, also supply calcium. Vitamin D can be obtained through exposure to the sun, since sunlight stimulates the production of this vitamin by the skin. Eggs, liver and fortified foods, such as breakfast cereals, contain vitamin D as well. If necessary, calcium and vitamin D are widely available as dietary supplements.
