Lactose intolerance affects about 30 million Americans over age 20, according to PubMed Health, a consumer health website produced by the National Center for Biotechnology Information. Though many people are affected, lactose intolerance is not a dangerous condition. It can be troublesome and inconvenient, however. Besides the uncomfortable physical symptoms the condition produces, diet and bone health must also be considered.
About Lactose Intolerance
Lactose intolerance occurs because the body doesn't produce enough of the enzyme lactase, which is required to digest the sugar, called lactose, in milk and milk products. Primary lactase-deficiency, where your body doesn't make enough lactase, is the most common form. A congenital condition or an injury or illness, such as celiac or Crohn's disease, can also cause reduced lactase production. Hispanic, Asian, black or American Indian populations are more at risk for lactose intolerance, and the onset of symptoms typically begins in adolescence or early adulthood.
Physical Discomfort
Lactose intolerance causes limiting bodily symptoms, which often are inconvenient and uncomfortable. Symptoms are digestive in nature -- bloating, abdominal pain, gas, nausea and diarrhea -- typically 30 minutes to two hours after consuming foods with lactose. Symptoms are usually mild, but they can be severe, depending on the individual. When symptoms are consistent, your doctor can confirm lactose intolerance with a breath or blood test.
Dietary Modifications
Lactose intolerance usually requires some diet changes, but depending on the severity of symptoms, usually some milk products are tolerable. Based on your individual responses, use a trial and error process with foods to see which ones affect you most. With experimentation, you'll be able to gauge which foods affect you and how much. Lactase enzymes available in pill or capsule form can be taken before eating foods with lactose, and lactose-free milk is also available. Generally, cheese, yogurt, buttermilk and goat's milk are easier to digest. Be careful of non-milk products, such as beer, that contain lactose. Read food labels to confirm if a food contains lactose.
Bone Health
Bone health is a concern when you limit milk products in your diet. Milk is a primary source of calcium, required for strong bones and teeth. Calcium requirements are about 1,200 to 1,500 mg per day. Eat other calcium-rich foods, including broccoli, kale, spinach, tofu, shrimp and canned salmon, to make up for lost calcium from milk products. A calcium supplement is also an option, but discuss this with your doctor first.
