Downing a frosty glass of milk can be satisfying for some people, yet sickening for others. According to the U.S. Food and Drug Administration, up to 50 million Americans lack the ability to digest lactose, or milk sugar. For those with this enzyme deficiency, the consumption of milk causes painful digestive symptoms.
Lactase
Lactase is an enzyme that helps break down lactose, the type of sugar found in milk and other dairy products. Some people lack this enzyme and as a result, cannot digest milk. Lactase deficiency appears to be genetically inherited, but the symptoms don’t usually show up until adulthood. Up to 75 percent of African Americans and Native Americans and 90 percent of Asian Americans lack this enzyme.
Symptoms
If you have the condition known as lactose intolerance, consuming dairy products will cause unpleasant symptoms. Between 30 minutes to two hours after consuming lactose, you may experience bloating, gas, stomach cramps, nausea and diarrhea.
Avoiding Lactose
In order to avoid the symptoms of lactose intolerance, you must avoid all sources of lactose. This requires abstinence from the usual suspects: milk, cream, ice cream, butter, sherbet, yogurt and some types of cheese. "Curds" and "whey" are also terms to watch for on ingredients lists that may indicate the presence of lactose. Even nondairy products may include lactose. Creamers and whipped toppings that contain caseinate and milk derivatives fall into this category.
Hidden Sources
If you are lactose intolerant, your inability to digest milk may manifest in symptomatic responses to some foods that you didn’t even suspect contained lactose. In order to avoid milk products, you must become an avid label reader and gain the ability to sniff out these hidden sources. Foods such as instant potatoes, frozen dinners, luncheon meats, baking mixes, cereals, baked goods, salad dressings, margarines and snacks can contain lactose.
The Yogurt Conundrum
Although yogurt is a milk product, and is listed among the FDA’s suggested foods to avoid, in some cases yogurt may be helpful in managing lactose intolerance. According to the National Institutes of Health, some lactose intolerant individuals may be able to tolerate yogurt because it contains beneficial bacteria that partially digest lactose.
Considerations
Consult your doctor if you have the symptoms of lactose intolerance. There are many dairy product alternatives for those who are lactose intolerant, such as rice or soy milks and cheeses. If you abstain from dairy products, be sure to obtain adequate amounts of dietary calcium from other sources.
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