Lactose Intolerance
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Lactose intolerance is the inability to digest lactose, the sugar in dairy products. People with lactose intolerance do not have enough of the enzyme lactase, which is required to digest lactose.
Symptoms
A person with lactose intolerance who consumes milk or other dairy products may feel abdominal pain, gas, bloating, cramps, distention and/or diarrhea. These are signs that the digestive system cannot digest or absorb lactose, or can be signs of other medical conditions. Consult your clinician for a diagnosis.Causes
What causes lactose intolerance? A genetic trait causes some people to gradually make less lactase as they reach their teens or early twenties (they become increasingly lactose intolerant as they get older). Lactose deficiencies are more prevalent in certain ethnic groups, including African Americans, Asians, Jews, Mexicans, Native Americans and those of Mediterranean origin.Lactose intolerance can also occur if you have been consuming dairy foods regularly and stop for a period of time. Reintroducing these foods into your diet may result in symptoms of lactose intolerance.
Lactose intolerance may be temporary or permanent, and may be caused by gastrointestinal surgery or diseases, persistent diarrhea or certain medications.
If youre lactose intolerant, you can still have a nutritionally balanced diet while minimizing symptoms.
Adequate Nutrition
- Start with small portions of dairy foods spaced throughout the day and gradually increase portions until you notice mild discomfort.
- Drink milk or eat dairy foods with a snack or meal, not alone.
- Eat cheese such as cheddar, Swiss, and Parmesan, which are low in lactose.
- Eat yogurt with "active cultures" that contain an enzyme to digest lactose.
- Use lactose-reduced milk, such as Lactaid, found where milk is sold at your supermarket.
- Learn to read food labels, and avoid foods, food ingredients, and drugs that contain lactose.
- Enzyme tablets can be taken which release lactase in your stomach. This allows you to enjoy dairy foods without the symptoms of lactose intolerance.
- Talk to your dietitian or physician about enzyme preparations. These enzymes are added to milk to break down the lactose, and can be found at your local pharmacy or supermarket.
Additional Concerns
People with lactose intolerance usually avoid milk and other dairy products, which provide important nutrients such as calcium, protein, and riboflavin. Calcium is found in non-dairy foods, such as green leafy vegetables, although milk is the best source of calcium (its more easily absorbed). Calcium supplements are also available.
Calcium is important to protect against osteoporosis, a disease in which the bones become weak. Calcium may also help lower blood pressure in people with hypertension, and lower the risk of getting colon cancer. People who suffer from lactose intolerance can learn to modify their diet so favorite dairy foods can be included as part of a balanced meal plan. For more information on this prevalent condition, contact a clinician at one of the student health centers.