People with lactose intolerance often abstain from drinking milk or consuming other dairy products to prevent the gastrointestinal symptoms, which can range from mild to serious. However, because dairy is a major source of calcium and vitamin D, eliminating dairy products can result in inadequate intake of these key nutrients.
Definition
Lactose intolerance is a condition that results in bloating, gas, stomach pain and loose stool after consuming milk or other dairy products. These symptoms occur in those who are deficient in the enzyme lactase. Lactase is required to break down lactose, the sugar found in milk, to two simpler sugars, glucose and galactose. If you are lactose intolerant, lactose passes through your intestines to the colon, where it is fermented by bacteria. This fermentation results gas production and other symptoms of lactose intolerance.
Managing Lactose Intolerance
If you are lactose intolerant, you've probably been advised to reduce or restrict lactose-containing foods. However, you may be able to tolerate small amounts of milk or dairy with little or no symptoms. On the other hand, if you must avoid or severely restrict your intake of milk or other dairy products, you can use lactase-treated milk and nondairy, lactose-free beverages as alternatives.
Lactose-Free Milk
Lactose-free milk is has been treated with lactase, the enzyme needed to digest lactose. Therefore, you can drink this beverage and get the calcium you need without the symptoms caused by regular milk. You can also buy lactose-free ice cream. In addition, you might be able to drink regular milk by taking lactase to help digest the lactose whenever you drink milk. Lactase is available as drops or tablets.
Live-Culture Yogurt
Bacteria present in yogurt breaks down lactose, which makes it easier to tolerate the lactose in yogurt even if you cannot tolerate the lactose in milk. So, you may be able to eat yogurt without experiencing symptoms.
Soy Milk and Other Milk Substitutes
Soy milk does not contain lactose. Consequently, it will not produce the symptoms associated with lactose intolerance. You can also drink rice milk or almond milk to replace milk if you are lactose intolerant. Choose products that are fortified with calcium and vitamin D. Otherwise, you will need to seek other sources of these essential nutrients.
Orange Juice
Orange juice that has been fortified with calcium and vitamin D is another nondairy beverage you can drink to replace lactose-containing milk and other dairy products. Read the label to make sure the juice is fortified.
