Milk and other dairy products contain nutrients vital to maintaining a healthy body. The U.S. Department of Agriculture ChooseMyPlate campaign recommends all adults consume 3 cups of milk or other dairy products per day. As a major source of protein, calcium and vitamin D, milk does a body good. However, for many people milk causes digestive problems that may or may not resolve if you switch to lactose-free milk.
Lactose Intolerance
Milk and other dairy products contain a natural sugar known as lactose. Lactose consists of two sugar molecules, glucose and galactose, bound together. To absorb the sugar, your body produces an enzyme known as lactase that breaks the lactose down into the smaller molecules. A deficiency in the lactase enzyme inhibits the breakdown and absorption of lactose, causing the condition known as lactose intolerance.
Symptoms
When lactose remains intact and enters the large intestine, bacteria try to break it down through the process of fermentation. This causes the digestive problems associated with lactose intolerance including abdominal pain, bloating, gas, nausea and diarrhea. The symptoms typically occur between 30 minutes and two hours following the intake of milk or dairy. If you suspect your digestive problems are associated with lactose intolerance, try drinking lactose-free milk.
Lactose-Free Milk
Your choice for milk is no longer limited to carton size, white versus chocolate and percentage of fat. The milk aisle now includes reduced-lactose and lactose-free varieties, along with a number of milk alternatives such as almond milk and soy milk. Lactose-free milk is still cow's milk but with the enzyme lactase added to the milk so that the sugar completely breaks down before you consume it. If your digestive problems occur because of lactose intolerance, switching to lactose-free milk should resolve them.
Milk Allergy
Lactose intolerance is not the same as a milk allergy. Lactose intolerance causes uncomfortable digestive disturbances, but does not involve your immune system. A milk allergy, a condition more common in children than adults, occurs when your immune system reacts to the proteins in milk. Milk contains two types of protein -- casein found in the milk curd and whey found in the liquid portion. A milk allergy can cause digestive problems including abdominal pain, diarrhea and vomiting, but also usually causes additional symptoms such as hives, coughing, wheezing, runny nose, watery eyes and itchy skin. If you switch to lactose-free milk but still experience problems, you may suffer from a milk allergy.
Check the Labels
If you are lactose intolerant and switch to lactose-free milk and still experience digestive problems, look beyond the milk to the other foods you consume. Many foods outside of the dairy food group contain milk products and, therefore, lactose. You can find lactose in bread, baked goods, cereal, soup, lunchmeat, frozen dinners, salad dressing, candy and snack foods. To remove lactose from your diet you must check the food labels for ingredients such as cream, butter, evaporated milk, condensed milk, dry milk, powdered milk, milk solids, cheese, whey and curds. Foods labeled as non-dairy may also contain lactose, so check for the ingredient sodium caseinate or milk derivative as they can contain small amounts of lactose.
