Lactose is a milk sugar found in dairy products such as milk and cheese. It is not unhealthy for you, but some people experience what is known as lactose intolerance, which signals an inability for their body to properly process lactose. In moderate to severe cases, lactose intolerance produces several symptoms such as flatulence, bloating, diarrhea or general discomfort. If you or someone in your family suffers from lactose intolerance, there are several ways to treat or prevent these symptoms.
Step 1
Reduce your intake of foods and beverages that contain lactose. Dairy products contain some of the highest concentrations of lactose as well as beneficial vitamins and minerals like calcium and vitamin D. It may not be necessary to completely eliminate these foods but you should aim to eat them in smaller quantities or less frequently.
Step 2
Choose lactose-free foods to obtain the vitamins and minerals you typically get from dairy products. For example, dark green vegetables, some nuts and soy products contain significant amounts of calcium. Salmon, mackerel and tuna fish are all good sources of vitamin D.
Step 3
Substitute standard dairy products for food products that are lactose free. You can find lactose-free milk, cheese and yogurt products in most grocery stores. Soy milk and cheese are good options as well.
Step 4
Take lactase enzymes or probiotics to help you digest lactose better. These are often available in tablet form and can be taken before or with meals to aid in the digestion of lactose enzymes. Taking these supplements can allow you to continue to enjoy some of the dairy food items you like. You should first check with your physician, however, to see if these enzymes are appropriate for your condition.
Things You'll Need
- Lactose-free foods
- Lactase enzymes
- Probiotics
