Lactose is a sugar found in milk from cows or goats and products made from the milk. You need an adequate amount of an enzyme called lactase in order to be able to digest lactose. Lactase is made by the cells of the lining of the small intestine. If your body does not produce enough lactase, you may need to restrict or eliminate your intake of dairy products. Lactose intolerance is not the same thing as a milk allergy, a condition in which you are allergic to proteins in milk.
Symptoms of Lactose Intolerance
Symptoms of lactose intolerance include bloating, gas, nausea, cramps and diarrhea. The symptoms usually start from 30 minutes to 2 hours after consuming milk or a food containing dairy. Symptoms can range from mild to severe, depending on the amount consumed and on the individual. For example, some people cannot tolerate a glass of milk, but may be able to eat small amounts of other products containing dairy.
Calcium
Calcium is needed for healthy bones, teeth, nerves, blood vessels, enzymes, hormones and for a regular heartbeat, but milk is not the only dietary source. The edible bones of salmon and sardines contain it, as do almonds, broccoli and kale. Soy, almond, coconut and rice milk are usually fortified with calcium. Although made from milk, you may be able to eat yogurt, because the bacteria used in making yogurt produce lactase, which helps digest some of the lactose. Hard cheeses, such as Swiss and cheddar, can often be tolerated, because they are low in lactose. Finally, you may not have to give up cow's milk at all, thanks to lactose-free milk available at most supermarkets.
Hidden Dairy
If you are very sensitive to lactose, read labels on prepared foods and learn to recognize ingredients made from dairy. Ingredients you should watch for include whey, curds, dry milk solids, nonfat dry milk and milk by-products. Even products labeled "nondairy" may contain ingredients made from milk. When you do not recognize an ingredient, write down its name to research online or contact the manufacturer to verify whether it contains lactose. Lactose also may be used as a base for prescription drugs and over-the-counter medications. Ask your pharmacist which medications are safe for you.
Pareve and Vegan
Pareve is a term you may see on Kosher food. It identifies food that does not contain any form of dairy. Any foods identified as vegan are also safe for people with lactose intolerance as vegan foods contain no ingredients from animal sources.
Lactase Enzyme Supplementation
You can buy lactase tablets or drops over-the-counter that you take just before consuming a dairy product or a food containing dairy. The drops can be added to a glass of milk or even to the whole carton. However, these supplements do not help everyone so you might need to experiment by using them with small amounts of lactose containing foods at first, then gradually increasing your intake of dairy to see how much you can tolerate by using the supplements.
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