Lactose intolerance is a condition in which one has symptoms such as gas, bloating, abdominal cramps or diarrhea after consuming milk and milk products. It affects about 12% of the U.S. population to varying degrees. Some people can drink a cup of milk with very mild symptoms while others can barely tolerate smaller amounts. Milk contains a natural sugar called lactose which is normally digested in the intestines by the enzyme, lactase. When there is insufficient production of this enzyme, lactose is not digested and passes into the colon where gut bacteria break it down to release gas. A medical test is needed for diagnosis.

Lactose intolerance is different from milk allergy. Lactose intolerance is a result of lactase insufficiency, and people who have it can consume lactose-free milk and milk products. In contrast, a milk allergy is an immune response to a protein in milk, and people with this disorder must avoid consuming milk.

Lactose intolerance poses two main problems. First, digestive symptoms associated with the condition bring discomfort and make people sick. Second, people suffering from lactose intolerance tend to avoid consumption of milk to prevent the associated illness. This practice puts them at a disadvantage because milk contains nutrients necessary for health and eliminating it from the diet deprives the body of its’ health benefits. For example, calcium and vitamin D are essential for bone health, and potassium is needed for maintaining healthy blood pressure.

Dietary tips for managing lactose intolerance

Lactose intolerance can be managed by consuming foods without lactose. Milk contains the highest amount of lactose, about 12g per cup, while yogurts and hard cheeses contain lesser amounts. Use the ingredient list on processed food packages to identify ingredients containing lactose such as milk, lactose, whey, curds, milk by-products, dry milk solids, nonfat dry milk. powder. Coffee creamers and whipped toppings may also contain lactose.

Choose lower fat options (low fat or fat-free) of lactose-free or reduced lactose milk.

This is milk without lactose but still contains all the essential nutrients milk provides. The enzyme lactase is used to break down lactose into simple sugars during milk processing, so the milk can be consumed without discomfort.

Choose non-dairy options like calcium-fortified soy, rice, or almond milk. These are plant-based and naturally do not contain lactose. Non-dairy creamers cannot replace milk because they may contain lactose.

Choose non-dairy sources of calcium

To avoid calcium deficiency while lactose intolerant, choose non-dairy sources such as calcium-fortified orange juice, canned salmon or sardines, broccoli, collard greens, kale, nuts, beans, and tofu.

Another option in managing lactose intolerance requires consulting a healthcare provider. This involves taking commercially prepared lactase to digest regular milk and milk products.

References

1. Duff, RL Academy of Nutrition and Dietetics Complete Food and Nutrition Guide (5^th edition)
2. Lactose Intolerance - NIDDK
3. https://www.health.harvard.edu/a_to_z/lactose-intolerance-a-to-z