Lactose intolerance is a common condition that occurs when the body is unable to digest the lactose found in certain foods. Intolerance is more often noticed during adulthood and is more prevalent among African-Americans, Hispanic-Americans, American Indians and Asian-Americans. Lactose intolerance is associated with abdominal discomfort and can be improved or avoided with simple diet modifications. Following a lactose-free diet involves limiting the amount of milk and milk products you consume each day.
Purpose
Lactose is a type of sugar that can be found in milk and foods made with milk. After eating, the body begins to break down the foods using enzymes and acids found in the stomach. Lactase is a special enzyme that is needed by the body to properly break down lactose sugars. With the help of lactase, lactose is broken down into glucose and galactose, which then enter the bloodstream and help provide energy for the body. People who are lactose intolerant lack the enzyme lactase and experience abdominal discomfort after consuming milk and other lactose-containing foods.
Foods To Avoid
For those who are lactose intolerant, it is important to avoid lactose whenever possible. Foods containing lactose should be limited or avoided to help decrease the occurrence of symptoms. Lactose is found in milk and products made with milk including breads, baked goods, waffles, doughnuts, pancakes, biscuits, breakfast cereals, instant mashed potatoes, soups, drink mixes, processed snack foods, processed meats, margarine, salad dressings, protein powders and bars, candies made with chocolate, coffee creamer and whipped toppings. Foods containing whey, curds, dry milk solids and nonfat dry milk powder also contain lactose and should be avoided when possible. Yogurt and hard cheeses, such as Swiss and cheddar, contain small amounts of lactose and may be tolerated in small amounts depending on the degree of lactose sensitivity.
Benefits
Following a lactose-free diet can eliminate the added stress that milk and milk products can put on the digestive system. Once all lactose has passed through the body, you will no longer experience symptoms of nausea, gas, bloating, diarrhea, abdominal pain and cramps. To help promote bowel regularity, gradually increase the amount of fiber in your diet. Fiber can help bulk up stools, preventing diarrhea.
Risks
Milk and milk products are a major source of calcium in the diet. The avoidance of milk products may lead to calcium deficiency over time. Milk alternatives are available that are also rich sources of calcium. Lactose-free milk and reduced-lactose milks are available as well as soy and almond milk. Other foods high in calcium to include in the diet include broccoli, spinach, sardines, salmon, tuna and oranges. Over-the-counter lactase supplements are also available and can be eaten prior to meals containing lactose to aid in lactose breakdown.
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