Lactose Intolerance

Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine.

Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. Not all people deficient in lactase have the symptoms commonly associated with lactose intolerance, but those who do are said to have lactose intolerance.

People who do not have enough lactase to digest the amount of lactose they consume may feel very uncomfortable when they digest milk products.
Common symptoms, which range from mild to severe, include:

Nausea
Cramps
Bloating
Gas
Diarrhea

Symptoms begin about 30 minutes to 2 hours after eating or drinking foods containing lactose. The severity of symptoms depends on many factors, including the amount of lactose a person can tolerate and a person's age, ethnicity, and digestion rate.

Some products labeled non-dairy, such as powdered coffee creamer and whipped toppings, may actually include ingredients that are derived from milk and do contain lactose.

Learn to read food labels with care, looking not only for milk and lactose, but also for words such as:

* whey
* curds
* milk by-products
* dry milk solids
* non-fat dry milk powder

If any of these words are listed on a label, the product contains lactose.

Although milk and foods made from milk are the only natural sources of lactose, it is often added to prepared foods. People with very low tolerance for lactose should know about the many food products that may contain even small amounts of lactose, such as

* bread and other baked goods
* processed breakfast cereals
* instant potatoes, soups, and breakfast drinks
* margarine
* lunch meats (other than kosher)
* salad dressings
* candies and other snacks
* mixes for pancakes, biscuits, and cookies
* powdered meal-replacement supplements

Lactose is also used in more than 20 percent of prescription drugs and about 6 percent of over-the-counter medicines. Many types of birth control pills contain lactose, as do some tablets for stomach acid and gas. However, these products typically affect only people with severe lactose intolerance.

Slowly begin to add dairy to your diet. Start with small amounts, and keep adding more.

When you eat dairy foods, make sure you have it with a meal or other foods. Don't just drink a tall glass of milk with nothing else.

Have small amounts of dairy foods and drinks throughout the day.

Try dairy foods that have less lactose than milk, as they may not bother your stomach as much. Hard cheeses, such as cheddar and romano, and yogurt are examples.

When eating cheese, choose a hard cheese such as cheddar over soft cheese.

Drink lactose-reduced and lactose-free milk, which can be found in most grocery stores.

Try calcium and vitamin D fortified soy milk if you find you can't tolerate milk at all.

If you do have ice cream, stay away from the soft serve! That is an almost guaranteed stomach ache.

Add a lactase enzyme to your diet when you are having dairy foods.

No! People sometimes confuse lactose intolerance with cow's milk intolerance because the symptoms are often the same.

However, lactose intolerance and cow's milk intolerance are not related. Being intolerant to cow's milk is an allergic reaction triggered by the immune system. Lactose intolerance is a problem caused by the digestive system.