A diet to accommodate lactose intolerance doesn't necessarily mean eliminating all dairy products from your diet. Some people who are lactose intolerant can consume certain dairy products in small amounts. A medical doctor should evaluate and supervise any dietary changes you make. If you are unable to consume any dairy products or very few, your doctor may recommend vitamin or calcium supplements to ensure you are obtaining the necessary nutrients. Lactose intolerance is commonly confused with a milk allergy and needs a clinical diagnosis.
Lactose Intolerance
When you food or drink a beverage, your small intestines break down the proteins and sugars in the food or beverage by creating enzymes to help the body absorb the nutrients. Lactose is a sugar in milk that needs the enzyme, lactase, to break it down. If you don't produce enough lactase after you ingest dairy, you are lactose intolerant. Most cases of lactose intolerance are caused by the natural progression of age. As you get older, your small intestines produce less lactase because your diet isn't dependent on milk.
Elimination Diet
Every person has a different degree of intolerance to lactose. Also, some dairy products may affect you, while others may not. For example, you may be able to consume 1 cup of cottage cheese without symptoms, but may not be able to drink an 8 oz. glass of milk. Use an elimination diet to explore what foods affect you and how much lactose you can tolerate without symptoms. Remove all lactose-containing foods from your diet and re-introduce them back, one-at-a-time to see how your body reacts. Keep a log of the foods and amounts that trigger your symptoms and adjust your diet accordingly.
Low-Lactose Dairy
Some dairy products are naturally lower in lactose than others. Many dairy products that contain live and active cultures or mold have a lower lactose level because the live organisms help digest the lactose. Drugs.com states that common low-lactose dairy products include aged cheeses, kefir, yogurt, natural cheeses, cottage cheese, ricotta cheese and sherbet.
Lactose-Free and Supplementation
You can still consume some dairy products even if you're lactose intolerant. Some dairy manufacturers add the lactase enzyme to their products during production, reducing the amount of lactose in the milk product or completely eliminating it. Look for dairy products that have the statement, "lactose-free" on the label. If you can't find a lactose-free dairy product that you want to consume, you can take a lactase enzyme product to prevent symptoms from developing.
