Lactose Intolerance

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Some people have trouble digesting lactose, the sugar in milk. This is called lactose intolerance. If you have this problem, take heart. Research shows that you don't have to give up calcium-rich dairy products. Most people, even you, can handle up to two cups of milk per day, one at breakfast and one at dinner, without any problems.

If you think you may be lactose intolerant, it is important that you are diagnosed as such by a doctor. Sometimes self-diagnosis can be misguiding as other, more serious health problems have many of the same symptoms of lactose intolerance. If you have misdiagnosed yourself, you may be needlessly eliminating milk products from your diet. The nutrients found in dairy products are critical to good health and the prevention of chronic disease. A medical diagnosis is especially important in children since lactose intolerance is less common in kids than in adults.

Most Frequently Asked Questions About Lactose Intolerance:

What is lactase and how does it cause lactose intolerance?
Lactase is the enzyme in our bodies that digests lactose, the naturally occurring sugar in milk. People with lactose intolerance do not have enough lactase in their bodies.

What are some of the symptoms of lactose intolerance?
Symptoms can include gas, bloating, stomach cramps and diarrhea. In children, symptoms can be less noticeable. If you believe you are lactose intolerant, or you have a child who is, consult your physician. There are many foods that can cause random bouts of gas or bloating, so be sure to seek clinical help rather than self-diagnosis if you suspect you may have lactose intolerance.

If I am lactose intolerant, can I still consume milk?
Yes! Most people can drink a glass of milk with a meal. There are several strategies for drinking milk and choosing other dairy foods with little discomfort.

• Drink milk with a snack or a meal instead of on an empty stomach. Solid foods slow down digestion, which helps your body handle the lactose more easily. You can also try chocolate milk, as some say it's easier to digest than white milk.
• Try small, frequent portions of milk and milk products throughout the day. This allows whatever lactase is present to do its job of digesting the lactose before it starts causing problems.
• Ask your grocer for lactose-reduced or lactose-free milk. Or, buy lactase enzyme drops at your local pharmacy. Added to milk, these drops break down the lactose so it's easier to digest (some even say the milk tastes sweeter).
• Say cheese, please! More than half of the lactose is removed when cheese is made. Aged hard cheeses like Cheddar, Colby, Swiss and Parmesan are particularly low in lactose, and therefore, easier to digest!
• Look for cultured milk products such as yogurt, which contains "friendly" bacteria that help your body digest lactose.

If you have any questions about lactose intolerance, please consult your physician, or contact one of our friendly and knowledgeable RDs at the Oregon Dairy Council, 503.229.5033.