Why You Don’t Have to Avoid Dairy If You’re Lactose Intolerant
Being lactose intolerant doesn’t mean you have to give up milk, yogurt, and cheese; learn 8 tips to help combat lactose intolerance.
It’s no secret that my sister loves to drink coffee. And every morning, she used to stop by the closest coffee shop for her delicious non-fat vanilla latte. After one of our conversations where I advised her to cut down on her daily caffeine intake, she decided to sacrifice her daily coffee runs. That helped her to not only cut down on caffeine, but to also cut down on her spending.
Then, after several months of success, she caved in and returned to her old habits. But she started to notice some mild abdominal bloating and gas after drinking her usual lattes.
“I feel like a balloon! Do you think they are skimping out on the good milk or something?” she asked.
So she changed coffee shops, and still, every time she had that latte, she found herself inflating. She finally realized that she too, along with up to twenty percent of the population, was suffering from lactose intolerance.
What Is Lactose Intolerance?
To understand what this condition is, we first need to understand what lactose is. Lactose is a special type of sugar found in mammalian milk. People with lactose intolerance lack enough of the protein, or enzyme, that is produced by our intestines to help break down and metabolize the lactose component of milk products. That deficient enzyme is oh-so-cleverly called lactase.
What Are the Symptoms of Lactose Intolerance?
People who have problems digesting lactose may experience such common symptoms as bloating, diarrhea, abdominal discomfort, and lots of gas after eating dairy. All of us develop some level of lactose intolerance as we age, but some develop more than others. Those that decrease their dairy intake over time may develop more lactose intolerance sooner.
Is Lactose Intolerance the Same as a Milk Allergy?
Lactose intolerance is not the same thing as a milk allergy, which is the immune system’s reaction to a protein that is found in milk. About 1% of kids less than age 3 are actually allergic to milk, and a milk allergy is even more rare in adults. Lactose intolerance does not mean that you are allergic to milk!
What Else Can Mimic Lactose Intolerance?
Before you declare yourself lactose intolerant, you need to know that not all gas and bloating is a result of lactose intolerance. There are various other gas-producing foods, such as broccoli, beans, wheat, and other vegetables–so it’s important to make sure that what you really have is intolerance to dairy and not some other type of food.
A food/symptom journal can help with this; if you get bloated a lot you should keep a log of the types of foods you eat (and at what time) and the symptoms you experience. Over time, you will notice a pattern, and voila! You’ve caught your gas-producing culprits right in their tracks.
Additionally, other medical conditions can produce diarrhea and abdominal pain. Irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, and celiac disease are just some examples. So if you’re experiencing these symptoms, a visit to the doctor would be a good idea to make sure it’s not anything more serious.
Does This Mean You Should Stop Drinking Milk?
So if it turns out that you are, in fact, lactose intolerant, does that mean you should stop drinking milk? No! Milk and dairy products are very important for good bone and teeth health and are an important part of a healthy diet. Those who don’t consume enough may have a higher risk of fractures and osteoporosis later on in life. In general, adults younger than 50 require at least 1000mg of calcium daily and those over 50 require 1200mg.
In addition, dairy products are a good source of vitamin D, A, and B12, in addition to protein, magnesium, phosphorous, zinc and other nutrients. Even though you can supplement by taking vitamins, it is really not as good as the real thing. There’s nothing better than the natural combination of these nutrients packaged together in milk, and it’s best to try to consume them in their natural form whenever possible.
8 Tips to Battle Lactose Intolerance
Instead of avoiding dairy products altogether, here are eight quick and dirty tips to help you consume your daily dairy intake despite suffering from the discomfort associated with lactose intolerance:
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Smaller doses: Ingest your dairy in smaller doses at a time. Most people with lactose intolerance are able to consume dairy to some extent. I recommend finding out what your specific “threshold” of intake really is — for instance, perhaps you can tolerate one glass of milk at a time, but no more. Most people can handle one cup of yogurt or milk. It’s important that you don’t just simply “avoid” all dairy, and instead find out how much of dairy your body can take without turning you into a helium-filled balloon.
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Slowly increase your daily dose: Research shows that those who gradually increase their daily dairy intake can overcome lactose intolerance. The lactase protein in our bodies can gradually re-produce with time if there is enough exposure to lactose. Start small and very gradually increase your intake through time. But maintain a very consistent regimen–drink your milk each and every day, without skipping out.
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Take it with meals: Consume your dairy with your meals, rather than on an empty stomach. The food can help “cushion” your intestines and diminish your discomfort.
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Chug it with sugar or fat: Drinking flavored milk or milk with a higher fat content is better tolerated (as long as your doctor gives the okay) for some people, due to the higher sugar and fat component that accompanies the lactose.
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Consume food with less lactose: Aged cheese and yogurt tend to have less lactose than milk, so supplement your diet with more of these foods to get your daily dairy doses.
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Try lactose-free milk: Most supermarkets carry a lactose-free brand of milk and soy milk, which are good alternatives to regular milk.
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Try lactase supplements: Lactase enzymes can be purchased over the counter and taken with your dairy in order to substitute the enzyme that your body naturally lacks. These are usually taken as one or two tablets with the first bite/sip of your dairy.
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Try probiotics: Although scientifically unproven, probiotics and yogurt with live cultures, such as Lactobacillus, may help to improve the abdominal discomfort and symptoms that are associated with lactose digestion.
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Please note that all content here is strictly for informational purposes only. This content does not substitute any medical advice, and does not replace any medical judgment or reasoning by your own personal health provider. Please always seek a licensed physician in your area regarding all health related questions and issues.
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Little Girl with Milk image courtesy of Shutterstock
About the Author
Dr. Sanaz Majd is a board-certified Family Medicine physician who graduated from Drexel University College of Medicine in Philadelphia. Her special interests are women’s health and patient education.
