By the age of 2, many people stop producing the digestive enzyme lactase, which is needed to digest lactose, a type of natural sugar found in most dairy products. Human breast milk is about 7 percent lactose, cow's milk is about 5 percent lactose, and sheep and goat's milk contain less lactose. Lactose intolerance is a common food sensitivity, characterized by bloating, gas and diarrhea. Symptoms pass relatively quickly, as soon as the dairy works its way through your body. Lactose intolerance shouldn't be confused with a dairy allergy -- a more serious reaction to the proteins in dairy -- which triggers an immune system response.
Step 1
Take a lactase enzyme supplement. Available as chewable tablets or in liquid form, the digestive enzyme lactase can be taken before, during or just after consuming lactose. Supplements are available over-the-counter without a prescription. If you continue eating lactose, you'll need to continue taking the supplement every 30 to 45 minutes.
Step 2
Eat nonlactose-containing foods. Sometimes, eating foods that contain lactose as part of your overall meal helps lessen the symptoms of lactose intolerance. Even people with lactose intolerance can usually ingest small amounts of lactose. Hard cheeses and yogurt tend to contain less lactose than milk -- and might be a good place to start.
Step 3
Ride it out. Although the symptoms of lactose intolerance are unpleasant, if you've already consumed the lactose and have no enzyme supplement available, you're going to be uncomfortable for a little bit. Lactose intolerance doesn't require medical attention and won't do any permanent damage to your digestive system. You'll feel better in a few hours after it's passed through your digestive tract.
Tips and Warnings
- You can get the calcium and other nutrients you need from nondairy sources, including vegetables and legumes. Lactose-free milks, such as Lactaid, are available at most grocery stores. Or you can try milks made from soy, rice, hemp, almond or other nuts.
- Watch out for processed foods that might contain hidden sources of lactose. Many salad dressings, chips, snack foods, processed meats, baked goods and candy contain lactose. Even nondairy creamers and dessert toppings might contain lactose.
