If you're mildly or moderately lactose intolerant, your doctor may recommend eating a low-lactose diet. Some dairy products are naturally lower in lactose than other diary products. Many low-lactose dairy products can be consumed without any adverse reactions, even if you're lactose intolerant. Not everyone who is diagnosed with lactose intolerance can tolerate the same amount of lactose, however. A low-lactose diet needs to be administered under a doctor's supervision.
What is Lactose?
Lactose is a sugar found in dairy products. Almost all milk, including breast milk, goat's milk, sheep milk and cow's milk contain lactose. Lactose is a complicated sugar that cannot be absorbed into the blood stream. In order to digest lactose, the small intestines need to make lactase, the enzyme that simplifies the sugar. Without enough lactase, lactose will make its way through the digestive system and into the large intestines. Once it reaches the colon, bacteria attempt to break it down, leading to gas, diarrhea and bloating.
Low-Lactose Diary Foods
Certain dairy products are lower in lactose because of certain enzymes or live cultures used to make the dairy product. Most cheeses and yogurt have a low amount of lactose and thus may be better tolerated if you are not severely lactose intolerant. Drugs.com states that low-lactose dairy foods include kefir cultured milk, aged cheeses, cottage cheese, processed cheese, natural cheeses, sherbet, yogurt and reduced lactose milk. Just because a food is considered low in lactose doesn't mean you can tolerate them in large amounts, however.
Lactose-Free Diary Foods
Some foods and beverages do not contain any lactose. Dairy products that are lactose-free have the lactase enzyme added during the manufacturing process, breaking down lactose before you ingest it. Read the dairy product label carefully. It should read, "lactose-free." Other items that are free of lactose include rice milk, soy milk, non-dairy creamers, coconut milk and almond milk. These dairy substitutes are not made from milk and are commonly fortified with vitamin D and calcium.
Consideration
You can make any dairy product low in lactose or lactose-free by using lactase enzyme supplements. Enzyme supplements are sold either in liquid form that you can add to your dairy products or in pill form that you can take before you ingest dairy products. When taken as directed, you should not develop any lactose intolerant symptoms. If you are severely lactose intolerant, you may not be able to tolerate any dairy products. If you need eliminate dairy from your diet, you need to increase your intake of foods that are high in calcium.
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