Lactose intolerance is a condition that affects 30 to 50 million Americans, according to the National Institutes of Health. Therefore, there is a great need for the availability of lactose-free foods. Lactose is a sugar found naturally in dairy products. Those with lactose intolerance lack properly functioning lactase, an enzyme in the small intestine that breaks down lactose into simple sugars for digestion. This results in the production of lactic acid in the colon, which can cause abdominal bloating, cramping, gas and diarrhea.
Lactose intolerance is a condition that can become present later in life. In addition, it can be caused by medications. Medical conditions such as Crohn's disease and celiac disease often cause lactose intolerance. Those who have undergone stomach surgeries or the removal of parts of the small intestine might also exhibit the symptoms of lactose intolerance.
Some foods are naturally lactose free, while others have been altered to remove any lactose that exists naturally. Since lactose is present in dairy products, many people affected by lactose intolerance cannot consume dairy products at all. This presents a problem because dairy is a rich source of calcium, vitamin D and riboflavin in a healthy diet. It is important to choose calcium-fortified foods that are lactose free or find alternative dietary sources for these nutrients. A dietary supplement might also be necessary to ensure consumption of adequate vitamins and minerals.
What to Look for
There are many lactose-free foods on the market that can help those suffering with lactose intolerance enjoy a healthy diet without feeling deprived of dairy products. Always choose calcium-fortified products when available for an added nutritional bonus.
Lactose-free milk is an excellent option for replacing regular cow's milk. In addition, soy-based products are a good alternative. Look for soy milk, soy yogurt and soy ice cream. Nondairy creamers are an option for morning coffee. Also try rice-based products such as rice milk drinks.
Common Pitfalls
Many foods do not contain lactose, such as vegetables, fruits, meats and many breads. However, when these products are purchased prepackaged or at a restaurant, there is a good chance that lactose-containing products have been added. Avoid foods cooked in butter or cream sauces. Prepackaged breads such as biscuits and sweet rolls are often made with milk. In addition, many other products contain hidden lactose. The frosting on a cake may have been made with milk. Puddings and similar products are also made with milk. It is important to read ingredient labels and inquire about how foods are prepared.
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