You have heard that milk is an important source of calcium for healthy bones, but for some people, following the advice to drink milk isn't a very pleasant experience. If you shy away from dairy foods because of the gastrointestinal issues that follow, you may be lactose intolerant. This is a very common condition and having it doesn't necessarily mean that you have to avoid milk altogether.
Lactose
Lactose is a sugar found in milk and other dairy products. The small intestine produces an enzyme called lactase which breaks down lactose into a more absorbable form. In people who are lactose intolerant, the small intestine doesn't produce enough of the enzyme lactase. This can lead to digestive problems since the body isn't properly absorbing lactose. The lactose that is not absorbed passes on to the large intestine, where it attracts water through osmosis and causes gastrointestinal symptoms, like diarrhea.
Lactose Intolerance
Lactose intolerance is a very common condition and is not life-threatening. The National Digestive Diseases Information Clearinghouse states that there may be a genetic link to lactose intolerance. People who inherit this condition from their parents are said to have primary lactase deficiency. Secondary lactase deficiency occurs when there is an injury to the small intestine, usually in infancy, that impairs its ability to produce lactase. Even if lactase deficiency is inherited, it tends to manifest itself later in life as the body produces less and less lactase. Most people can still tolerate small amounts of lactose in dairy foods without experiencing any symptoms.
Symptoms
Some of the symptoms of lactose intolerance include diarrhea, bloating, abdominal pain and gas. These symptoms typically occur within 30 minutes to 2 hours of eating lactose-containing foods. The severity of the symptoms depends on the person and how much lactose he can tolerate. Most people can drink up to 1 cup of milk per day without experiencing any symptoms, and many can tolerate other dairy products like cheese and yogurt without any problems.
Management
If you have lactose intolerance, you may still be able to drink milk or eat dairy products in small amounts. Start with 2 to 4 oz. of milk at a time and gradually increase your intake to minimize the symptoms. Consuming milk along with other foods can also reduce the likelihood of symptoms. If even small amounts of lactose affect you, try switching to lactose-free or lactose-reduced milk. You can also take lactase-enzyme pills before eating or drinking lactose-containing foods. Furthermore, remember that there are other sources of calcium besides milk. You can get calcium from dark green, leafy vegetables, beans and fortified soy milk.
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