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LACTOSE INTOLERANCE
What is Lactose Intolerance?
What are common symptoms?
Helpful tips to manage Lactose Intolerance
Other ways to get calcium besides dairy products
What Is Lactose Intolerance?
Lactose intolerance is when the body is unable to digest lactose.
Lactose is the sugar that is found in milk and dairy-based products.
The enzyme lactase helps breakdown lactose for the body to use. When
people have a lactose intolerance, they do not produce enough lactase and
can not digest lactose properly.
It is estimated that there are between 30-50 million Americans who suffer
from lactose intolerance. It is most common among African Americans,
Native Americans, Jews, and Hispanics.
What Are Common Symptoms?
If you experience the following symptoms after eating dairy products
you may have a lactose intolerance. You should speak with your health
care provider. Symptoms include:
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Cramps
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Bloating
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Gas
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Diarrhea
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Nausea
Helpful Tips to Manage Lactose Intolerance
Remember milk and dairy -based products have calcium and that the body
needs calcium to function. People who are lactose intolerant need
the same amount of calcium as people who are not so below are tips to help
make sure you get enough calcium.
1. Drink milk in small amounts, 1 cup or less at each serving.
2. Drink milk with food, meals or snacks, not by itself.
3. Try Lactaid milk, it is lactose-free milk.
4. Eat yogurt to get calcium, make sure it has active cultures.
5. Use hard cheeses like cheddar, they are low in lactose.
6. Look for lactose-reduced dairy products and use them in place
of the regular products.
7. Take a lactose enzyme pill before eating, especially before
eating dairy products.
8. Add drops of the lactase enzyme to milk before drinking.
Other Ways to Get Calcium Besides Dairy Products
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Take a calcium supplement to get the recommended amount. (See CALCIUM
for recommended amount)
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Eat more green leafy vegetables, especially broccoli and kale.
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Use calcium-fortified juices, cereal, and breads.
References: The American Dietetic Association –http://www.eatright.org
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