If you have lactose intolerance, you should modify your diet and be aware of the foods you're eating. Although lactose intolerance does not harm your digestive system, its symptoms are uncomfortable and embarrassing. You may be able to eat a low-lactose diet or you may need to eliminate lactose from your diet altogether. Knowing which dairy products you can tolerate will help you modify your diet appropriately. Talk with your doctor about the option of using a lactase supplement to help you digest dairy.
Background
Lactose intolerance is a digestive condition that causes bloating, gas, diarrhea, nausea, vomiting, foul-smelling stool and abdominal pain after the consumption of dairy products. These symptoms occur because your small intestines lack the enzyme, lactase, that digests lactose, a sugar found in dairy products. If your body doesn't produce enough lactase, you cannot digest lactose, which then causes inflammation in your gut. Lactose intolerance is incurable and is managed through dietary modification and supplementation.
Low-Lactose Diet
A low-lactose diet will help you if you're moderately intolerant to lactose. Not everyone has the same level of intolerance to lactose; therefore, you may be able to tolerate dairy products that others with the condition cannot. GICare.com states that some lactose-intolerant people can tolerate dairy products in 2-ounce servings throughout the day. Some dairy products contain less lactose than others, too. For example, aged cheese, yogurt and kefir are classified as low-lactose foods by the drug database Drugs.com. These foods contain live bacterial cultures that help digest the lactose before you ingest them.
Lactose-Free Diet
If your doctor recommends a lactose-free diet, you need to abstain from all milk-containing products. Almost all foods that are not made with milk do not contain lactose. Lactose-free foods include cereals, fruits, vegetables, nuts, fresh meats and margarine. Substitute cow's milk with soy milk, almond milk, rice milk and coconut milk. Use caution when using non-dairy coffee creamers because they may contain lactose. Some dairy products have been treated with a lactase enzyme that makes them lactose-free. These products are labeled as "lactose-free." Some medications may also contain lactose. Disclose your condition to your pharmacist before taking any new medications.
Supplement Consideration
If you completely eliminate dairy products from your diet, your doctor may recommend taking a vitamin D and calcium supplement. Dairy products are one of the primary sources of these nutrients in the standard American diet. You can also eat foods that are rich in these nutrients, such as soy, broccoli and leafy green vegetables. Lactase supplements are available over the counter, and you can use them immediately before you consume a dairy product. When you take it as directed, this medication should prevent symptoms of lactose intolerance from occurring.
