Lactose Intolerance
There is a perception that lactose intolerance is a disease. It isn’t—it is just when a person’s body cannot digest and metabolize lactose, a carbohydrate.
Lactose, also known as milk sugar, is found in dairy products, which are, of course, made from the milk of animals.
Lactose intolerance may be primary, lasting all of a person’s life, or secondary. Secondary lactose intolerance may develop after a patient’s intestinal lining has been injured by allergy or infection. This type of lactose intolerance will last only until the intestinal lining is healed. Because it is very common in children after experiencing a diarrhea-producing viral illness, many health care providers recommend delaying the introduction of milk while the child is still recovering.
Dose dependence means some people will sometimes not have side effects to a certain medication or substance until they eat more than a certain amount. The side effects are “dependent” on the dose. This is especially true for many people who can’t stomach lactose. They might be able to have ¼ cup of milk on their cereal and not have problems but will experience symptoms if they drink a full glass of milk.
Symptoms of lactose intolerance include:
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Abdominal bloating
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Gas
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Stomach cramps
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Flatulence
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Diarrhea
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Bad breath (generally much worse than typical morning breath and resistant to good oral hygiene)
Lactose intolerance may be inconvenient, but it is fairly easily managed. You do, however, need to be proactive and try several different strategies for getting milk’s nutritional benefits in your diet. Once you have identified lactose as a problem for you, carefully avoid any lactose-containing dairy products for several weeks. Gradually, increase the amount of lactose you eat, beginning with just a tablespoon of milk. Every couple of days, double the amount you take in until you reach your tolerance.
It may be that you can drink milk, but you need to do so in smaller but more frequent servings. While more expensive, you may prefer to switch to reduced-lactose milk, such as Lactaid. You can also take a lactase capsule when you are going to consume dairy products.
Reading labels is very important when it comes to avoiding lactose. In fact, a product may even be labeled lactose free but still contain sodium caseinate or casein, a milk protein, which may give you problems. Common offenders include soy or rice cheese alternatives and sour cream alternatives.
Lactose enzyme capsules work for many people. By taking a pill containing the lactase with your meal that contains lactose, it’s easier to tolerate the lactose in some foods. Fermented milk products such as yogurt, containing L. bulgaricus and
Grocery items that may contain lactose include processed and prepared foods such as bread, baked goods, candy, cookies, breakfast drinks, chocolate drink mixes, sauces and gravies, frosting, frozen dinners, pancake and biscuit mixes, coffee creamer, and snack foods.
Eating a well-rounded diet is important for everybody—regardless of food sensitivities. People who are eating a lactose-free diet need to be aware that their eating plan can create some nutritional deficiencies, especially calcium. If you are eating a lactose-free diet, be intentional when shopping and look for foods rich in calcium and vitamin D. For example, bread and orange juice are now available in calcium-enriched versions. Usually, you can make substitutions in recipes measure for measure (1 cup soy milk for 1 cup regular milk, 1 ounce soy cream cheese for 1 ounce regular cream cheese). The calcium in soy milk is not as easily absorbed as cow’s milk.
