People love dairy foods, but dairy foods don’t necessarily love them. Can lactose intolerant people have dairy foods? What is lactose intolerance and how is it managed?
Yes, you may be able to enjoy dairy foods if you are lactose intolerant and benefit from the excellent nutrition they provide. Lactose intolerance is an individual condition which means each person can tolerate different amounts of lactose and may not need to completely avoid this important food group. An estimated 30 to 50 million Americans may be lactose intolerant, the most common food intolerance. Unpleasant digestive symptoms occur when eating dairy foods because the intestinal tract has a deficiency of the enzyme, lactase, needed to break down lactose (milk sugar). To test your tolerance, eliminate dairy foods completely then gradually add small servings of milk. Usually four to six ounces do not cause symptoms. Try the same approach with cheese, yogurt and ice cream.
Lactose intolerance is not an allergy. Simply put, a food allergy is an immune system response to a protein the body perceives as harmful which could cause a medical emergency. An intolerance is a response by the digestive system usually with discomfort, but seldom requires immediate medical care. It may be caused by an enzyme deficiency, sensitivity to food additives or reactions a to naturally occurring chemical in food.
Dairy foods are the best sources of calcium, vitamin D, protein and other nutrients including potassium, phosphorus, vitamins A, B12, riboflavin and niacin, essential for bone health and development as well as overall health. Eliminating dairy foods makes it particularly challenging to get enough dietary calcium and vitamin D at any age. Children with lactase deficiency seldom have lactose intolerance symptoms until late adolescence or adulthood and until then can usually tolerate dairy foods. The American Academy of Pediatrics recommends children with lactose intolerance should still consume dairy foods to support healthy bone growth. Check with your doctor or pediatrician if you have concerns about symptoms.
For many people, completely avoiding the great taste and nutritional value of dairy foods may not be necessary. Customize your diet with the acronym LACTOSE.
- Look for lactose-free milk and ice cream which are the same as real milk and ice cream with the lactose already broken down. Lactose-free milk tastes slightly sweeter than real milk. Milk has 12 grams of lactose per 8 ounces. Ice cream has 14 grams of lactose per 1/2 cup.
- Add cheeses like cheddar, Swiss, blue, brie, mozzarella, provolone or hard cheeses like Parmesan to snacks and cooking. These cheeses have less than one gram of lactose per 1-1/2 ounces. Processing milk into cheese reduces lactose content.
- Cook with dairy foods. Heat may breakdown some of the lactose. Use milk, cheese or yogurt in cooking and baking to improve nutritional value.
- Top vegetables, salads and pasta with grated cheese for a punch of flavor and interest as well as nutrition. Enjoy a grilled cheese and tomato sandwich.
- Optimize your workout with lactose-free milk for muscle building protein. Milk provides the amino acid leucine for muscle building.
- Scoop four ounces of yogurt into a fruit smoothie for protein and calcium. Yogurt also provides the benefit of active cultures. It has 8 grams of lactose per one cup. There is slightly less lactose in Greek yogurt because the straining process to thicken the yogurt removes some of the lactose.
- Experiment with your tolerance to lactose by eliminating dairy foods and then gradually add one at a time back into your diet. This allows you to see how much you can tolerate.
If you are determined not to let go of dairy foods, try over the counter lactase enzyme aids.
Written by: Mimi Cunningham, Registered Dietitian-Nutritionist, Diabetes Educator
Mimi Cunningham is a dietitian-nutritionist living in Eagle, Idaho. Her nutrition specialty is diabetes education and management. She loves writing about embracing healthy eating as fun plus a route to good health. She serves as a member of the Idaho Foodbank board of directors addressing food insecurity as a challenge to good health for Idaho children and adults.
On behalf of Smart Strategies for Successful Living, our sincerest appreciation goes to Mimi Cunningham for her contribution to our community website and commitment to healthy living and aging.