Approximately 30 to 50 million Americans experience mild to severe bloating, gas, diarrhea, nausea and abdominal cramping after consuming foods that contain lactose, the primary sugar in milk, according to the Cleveland Clinic. Some manage their symptoms by reducing their intake of lactose-containing foods while others avoid dairy products altogether. Dairy substitutes can help lactose intolerant individuals increase their protein and calcium intake without the unpleasant symptoms produced by foods that contain lactose.
Lactose Intolerance
Dairy products contain varying amounts of lactose or milk sugar. The body needs sufficient amounts of the enzyme called lactase to break down lactose for use as energy. Lactose intolerant individuals produce too little of the lactase enzyme, so lactose does not digest normally in their bodies. Instead, the lactose remains in the digestive system until it is broken down by the bacteria in the large intestine where it produces gas and lactic acid. Lactose intolerant individuals experience varying degrees of symptoms, from mild to severe. Those with severe intolerance may need to eliminate dairy from their diets while others can tolerate small amounts of lactose-containing foods.
Dairy Products
Dairy products in their natural form, including milk, cream, ice cream, cheese, cottage cheese and yogurt, are rich sources of protein, calcium and other nutrients. Because dairy products contain varying amounts of lactose, some lactose intolerant individuals can consume those with lower levels, including yogurt and hard cheeses, without experiencing severe digestive symptoms. Lactose intolerant individuals must also be aware that many processed foods contain dairy products, including baked goods; spaghetti sauce; potato mixes; breaded or creamed meats, vegetables or fish; salad dressings; dips; iced tea and coffee mixes; luncheon meats; dessert mixes; and milk chocolate. Read food labels for ingredients such as whey, dried milk, casein, cheese and other dairy products.
Dairy Alternatives
Soy products such as cheese, yogurt, frozen desserts and milk provide protein and calcium without the lactose of dairy products. Consumers may find the textures similar to dairy products but manufacturers often add flavorings and sweeteners to improve the taste. Read food labels carefully to ensure that the product does not contain unwanted sugar and calories. Nondairy milk alternatives made from rice, almonds or hazelnuts provide less protein but they can substitute for dairy products on cereal and in cooking.
High Calcium Foods
Lactose intolerant individuals may consider eating high calcium foods instead of dairy products. High calcium, lactose free foods include vegetables such as broccoli, Chinese cabbage, spinach, kale, collard greens, mustard greens, turnip greens, calcium enriched fruit juice and molasses. Many high calcium foods are also rich in protein, including protein enriched tofu, salmon, mackerel, dried beans and peas, almonds, raw oysters, shrimp and sardines.
