People whose bodies don't produce enough of the enzyme lactase have difficulty digesting the sugars in milk. This condition is called lactose intolerance and is more common among adults and among ethnic minorities, as adults in these populations did not traditionally eat dairy products. Although the symptoms of lactose intolerance can be uncomfortable, there are ways to minimize them.
Symptoms
Symptoms of lactose intolerance include bloating, pain in the abdomen, diarrhea, gas and nausea about 30 minutes to 2 hours after consuming dairy products. Usually symptoms are not very severe, though they are uncomfortable and can be embarrassing. If you think you have lactose intolerance, tell your doctor so you can verify that this condition is responsible for your symptoms, as other medical conditions have similar symptoms.
Avoiding Dairy
One way to avoid the symptoms of lactose intolerance is to avoid all dairy products. This can be hard to do, since many products contain lactose, including anything that lists butter, cheese, cream, milk or whey in the ingredients list. However, this isn't always necessary, since many people who are lactose intolerant can consume a certain amount of dairy without symptoms.
Solutions
You can purchase special dairy products that are lactose free, or you can purchase lactase drops or tablets that you can take when you consume dairy. These tablets often help people with lactose intolerance consume dairy products without problems, but they don't work for everyone. Experiment to see whether you can tolerate certain types of dairy, such as yogurt and cheese, better than others, and how much total dairy you can consume without problems. Try eating dairy products with meals rather than separately, and consume smaller servings at one time.
Considerations
If your lactose intolerance makes it difficult for you to consume dairy, eat other products that contain calcium, including almonds, beans, bok choy, broccoli, canned salmon, kale, milk substitutes, oranges, spinach, soy products and products fortified with calcium. Speaking with a registered dietitian can help you plan a diet with sufficient calcium that doesn't bring on lactose intolerance symptoms.
