Lactose intolerance is a condition in which you can't digest lactose, the sugar found in milk and dairy products. People who are lactose intolerant lack sufficient amounts of lactase, the enzyme that breaks down lactose during digestion. Lactose intolerance is not the same as an allergy, since there is no immune response involved, but it can cause uncomfortable symptoms including bloating, diarrhea, gas and stomach cramps. Following certain dietary restrictions can help limit lactose intolerance symptoms.
Foods to Limit
If you are lactose intolerant, you need to limit or eliminate dairy products from your diet. Some people with this condition can consume a small amount of dairy products without symptoms, but others experience symptoms even when they only consume a small amount of dairy products. Check the ingredients of products that you buy to ensure they do not contain dairy products and, thus, lactose.
Non-dairy Calcium Sources
Include plenty of non-dairy calcium sources in your diet, so you do not become deficient in this important mineral. Examples of non-dairy calcium sources include dark leafy greens, tofu, oranges, canned salmon, almonds, pinto beans, broccoli, rhubarb, calcium-fortified products and sardines. Getting your calcium through food sources rather than supplements is preferable because these foods also provide other essential nutrients.
Consuming Dairy
If you don't want to give up dairy products, you can try choosing lactose-free milk, or a commercially-available lactase supplement, which you take before consuming dairy products or along with dairy products. However, these products do not work for everyone. Some dairy products contain less lactose than others, including hard cheeses and yogurt, so if you have only a mild lactase deficiency, you may be able to consume these products in small amounts.
Considerations
Lactose is often found in foods that you wouldn't expect to find it, so look for ingredients such as curds, dry milk solids, lactose, milk, milk by-products, non-fat dry milk powder and whey. These ingredients indicate that a product contains at least a small amount of lactose, and you should avoid them if you have a severe lactose deficiency.
