Lactose Intolerance Diet

A set of symptoms that result when our body is unable to digest lactose (milk sugar) in the small intestine, is called lactose intolerance. Commonly found in dairy-based products and beverages, lactose is digested by the enzyme lactase in the intestines.

Lactose is broken down into galactose and glucose which are quickly absorbed by the intestine. When sufficient amount of lactase is not produced by our body, lactose can not be digested; this may result in lactose intolerance.

Individuals may have different levels of lactase enzymes; hence the symptoms of lactose intolerance may vary from person to person. After consuming a small amount of lactose, some people may show severe symptoms whereas some may tolerate small quantity of lactose or even larger quantities when it is spread over the entire day.

Symptoms of lactose intolerance may include abdominal discomfort, bloating, flatulence, abdominal cramps and diarrhea. Lactose intolerance is very common and affects almost 30-50 million Americans. About 75% of adults worldwide do not produce sufficient amount of lactase enzyme and hence suffer from mild to major lactose intolerance.

If you suffer from lactose intolerance then you can manage this health condition by making a few dietary changes. In the beginning, try to exclude those foods that are highest in lactose. If there is improvement in your symptoms then you may include small quantity of lactose containing foods in your diet. This way you will be able to determine your lactose tolerance level. At one time, small quantities of milk should be drunk and that too with meals and not on empty stomach.

If infants are lactose intolerant then you must try lactose-free infant formulas. For adequate calcium intake, you can try calcium-fortified soy milk as well as calcium-fortified orange juice. Whenever you eat dairy, you must use Lactaid which is an enzyme that helps in digesting lactose in dairy. Special milk products should be used such as lactose-free milk that has lactose reduced by 99%. Consume dairy products that are naturally low in lactose, e.g. cottage cheese and Swiss cheese. Instead of using cow’s milk in cooking, you can use soy milk.

If you find difficulty in digesting milk then avoid milk, butter, ice cream and cheese. These are also found in pasta, pancakes, baked breads, etc. Hence avoid these items. Also avoid products containing whey, curds, dry milk solids, milk by-products and nonfat dry milk powder.