According to 2005 information listed by the National Institutes of Health, it is estimated that 30 to 50 million Americans suffer from varying degrees of lactose intolerance. Those most at risk for lactose intolerance include African Americans, Hispanic Americans, American Indians, and Asian Americans. As adults age, the ability to digest lactose typically decreases, making older adults at risk for developing the condition. Although one's ability to digest lactose cannot be changed, symptoms can be completely managed through dietary modifications.
Explaining Lactose
Lactose is the primary carbohydrate found in milk and dairy products. In milk products, lactose stimulates the body's ability to absorb dietary calcium. When your body is unable to breakdown lactose in the intestine as a result of an insufficient amount of the digestive enzyme lactase, you may experience symptoms such as abdominal pain, diarrhea, flatulence, and bloating. The severity of your symptoms depends heavily on the amount of lactose you consume and the amount of lactase your body possesses.
Foods with Lactose
Lactose is most abundant in milk, yogurt, and cheese. Typical non-dairy foods that contain lactose are breads, dry cereals, candy, cookies, creamy salad dressings and cream soups. These foods may trigger symptoms in someone with sensitivity to lactose; however, the reaction is not an allergy. Cheese products contain on average less lactose per ounce due to the aging process. Yogurt, specifically those with live-active cultures, contains friendly bacteria that allow your body to more efficiently digest lactose.
Being Diagnosed With Lactose Intolerance
If after eating lactose-containing foods you experience symptoms of lactose intolerance, it is best to discuss your concerns with your doctor. He can perform various tests to confirm a diagnosis and make appropriate management recommendations. The 2005 Dietary Guidelines for Americans, as well as the American Medical Association, recommend that those diagnosed with lactose intolerance should not avoid dairy products. With modifications and the use of lactase pills, lactose intolerance can be managed without sacrificing your dietary needs for three calcium-containing dairy servings per day.
Tips for Management
The American Dietetic Association recommends starting with small portions of dairy products to encourage digestion of lactose. As your body tolerates lactose, increase servings slowly to determine the maximum amount of lactose you are able to tolerate. Avoid consuming lactose-containing foods on an empty stomach. Try lactose-free milk and choose low-fat cheese and yogurt more often. Seek assistance from a registered dietitian to ensure that you are consuming plenty of calcium in your diet. Additional sources of calcium include canned salmon with bones, sardines, tofu, soy milk, almonds, almond milk, dark leafy greens and blackstrap molasses.
References
- National Institutes of Health: Lactose Intolerance; Information for Health Care Providers
- National Institute of Diabetes and Digestive and Kidney Diseases.gov: Lactose Intolerance
- National Dairy Council.org: Innovate with Dairy
- Eat Right.org: The Lowdown on Lactose Intolerance
- "Journal of the National Medical Association"; The Role of Dairy And Dairy Nutrients In The Diet of African Americans; Wilma J. Wooten, Winston Price; December 2004.
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