If you suffer from abdominal discomfort, gas, bloating or diarrhea after consumption of dairy foods, you could be lactose-intolerant. The condition is fairly common and is the result of a deficiency in the amount of the digestive enzyme lactase in your body. The small intestine produces lactase, which helps in the digestion of lactose, the sugar found in all dairy foods. When you have lactase deficiency, you may be partially able or unable to digest milk and other dairy products.
Diet Management
You can manage symptoms of lactose intolerance by making changes to your diet and restricting your intake of dairy foods according to the amount you can tolerate. Because dairy foods are the most important sources of calcium, restricting them in your diet increases the risk of calcium deficiency, which can lead to osteoporosis. To prevent such health problems, you must consume lactose-free foods that are rich in calcium.
Monitoring Food Intake
Most people with lactose intolerance can consume some dairy products. However, if you have severe lactose intolerance, you may have to omit all dairy foods. Maintain a food diary to make note of the foods you consume and any ensuing discomfort. Avoid items that cause abdominal pain, cramping or gas. Many packaged foods such as soups, salad dressings and baking mixes often contain lactose. Read food labels and look for words such as whey, milk powder, milk solids and milk byproducts, which are indications of lactose.
Consuming Dairy Foods
Gradual introduction of dairy foods may be helpful in improving tolerance levels to lactose. Some dairy foods such as hard cheeses and yogurt with live cultures are easier to digest. Hard cheeses such as cheddar contain low amounts of lactose and are less likely to cause digestive problems. The live bacterial cultures in some yogurts break down the lactose and aid digestion. To slow down the digestive process and minimize risk of indigestion, consume small amounts of dairy products together with non-dairy foods such as a sandwich or fruits. If you drink milk, do so at mealtimes. Just before eating dairy foods, take a lactase supplement to aid digestion.
Maintaining Calcium Intake
If you must avoid dairy, you can get your required calcium from several other foods. Spinach, tofu, sardines, canned salmon, almonds, broccoli, kale and beans are rich sources of calcium. You can also substitute regular milk with lactose-free options such as soy milk or rice milk. Calcium-fortified juices are convenient options that provide a range of vitamins as well. You must also ensure that you get adequate vitamin D, which helps in the absorption of calcium in the body. Foods such as eggs and liver are good sources of vitamin D. Your body can also meet its requirement for vitamin D if you regularly spend a few minutes in the sunlight.
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