Lactose intolerance means you are not able to digest lactose, a sugar found in foods made with milk and other dairy products. To avoid stomach issues associated with lactose intolerance, you must eliminate milk and other dairy products from your diet. You may be able to consume a limited amount of dairy products if you take a medicine for lactose intolerance or eat low-lactose products, but typically you must eliminate most dairy products.
Nutrients You May Miss Out On
Dairy products such as milk, yogurt, and cheese are sources of calcium, vitamin D, potassium and protein. Calcium and vitamin D are the most important nutrients that might be missing in your diet if you do not consume dairy products. Find alternative sources of calcium and vitamin D to avoid health consequences of not getting enough in your diet.
Other Sources of Calcium
Some dairy products are available in a low-lactose option. You may or may not be able to tolerate these products depending on your tolerance to low levels of lactose. Supplements and fortified foods such as fortified breakfast cereals and breakfast bars may contain calcium -- read the food label to be sure. Natural sources of calcium other than foods with lactose include sardines, tofu, canned salmon, collard greens, spinach, soy beans, turnip greens and cow peas. The amount of calcium able to be absorbed from these food items varies, so you will need to eat a variety of calcium sources to ensure you get enough. You may also consider taking a calcium supplement.
Other Sources of Vitamin D
Most foods are not naturally high in vitamin D. Milk must be fortified with vitamin D to be considered a good source. Natural sources of vitamin D include salmon, mackerel, tuna fish, beef liver, sardines, and egg yolks. To get enough vitamin D, you must consume foods fortified with vitamin D and may need to take a vitamin D supplement.
Other Sources of Protein and Potassium
Protein is found in protein foods such as meat, beans, soy, nuts, eggs, and legumes. Potassium is found in highest amounts in fruits and vegetables but is also found in grains and fortified foods. While most Americans eat enough of both of these nutrients, if you are lactose intolerant you should consume a variety of foods from these food groups to get enough protein and potassium.
References
- Medline Plus: Lactose Intolerance
- MyPyramid.gov; Food Groups - Dairy - Tips for Making Wise Choices
- MyPyramid.gov; Food Groups - Dairy - Health Benefits and Nutrients
- "The Dietary Guidelines for Americans 2005"; Appendix B. Food Sources of Selected Nutrients; U.S. Department of Agriculture and U.S. Department of Health and Human Services; January 2005
- Office of Dietary Supplements, National Institutes of Health; Dietary Supplement Fact Sheet Vitamin D
