Lactose Intolerance
Holly Alley, MS, RD, LDNutrition Specialist
Connie Crawley, MS, RD, LD
Public Service Associate & Extension Nutrition & Health Specialist ccrawley@uga.edu
What is lactose intolerance?
Lactose intolerance is a condition where a person develops symptoms of cramps, diarrhea, nausea, gas and bloating after consuming lactose, the sugar found in milk. It occurs when a person does not have enough lactase, the enzyme in the intestine which helps digest lactose.Many people have low levels of lactose but not everyone has symptoms of lactose intolerance. People from certain ethnic groups tend to produce less lactose after weaning. Lactose intolerance is common in Asian-Americans, Jews, Hispanics, African-Americans and Native Americans.
Does a low lactose level mean I cannot have any foods containing lactose?
No, many people who have low lactose levels can consume some lactose containing foods. They may just have to eat them carefully. Also many people think they are lactose intolerant when really they are sensitive to something else. Only a special test called a breath hydrogen test can tell for sure.
- Many people with lactose intolerance can drink up to two cups of milk served with meals. This amount may need to be divided into servings of one cup or less. Adding chocolate seems to improve tolerance. You may also handle whole milk better than skim or low fat milk.
- Most people can eat aged cheeses like cheddar, swiss and mozzarella cheese. Even cottage cheese may be tolerated well.
- Plain yogurt with live yogurt cultures also are well-tolerated. Yogurt with added fruit, flavors and sweeteners may not be digested as well.
- Frozen yogurt and ice cream usually are not tolerated as well as cheese and refrigerated yogurt.
Is lactose in other food besides dairy foods?
Yes, many processed foods contain lactose. Read the labels for the following ingredients:
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Your ability to digest these ingredients may vary from food to food.
What if I can't handle any milk products at all?
Dairy foods are the best source of calcium. Even if you can handle some milk, you may not get enough calcium. You may need a calcium supplement and other foods that contain calcium.Here is a list of foods containing calcium besides dairy foods you may like:
| Other Calcium Sources | |
|---|---|
| Sardines, 3 ounces | 371 milligrams |
| Molasses, 2 tablespoons | 274 milligrams |
| Tofu, processed with calcium, 3 ounces | 225 milligrams |
| Collard greens, 1 cup cooked | 148-357 milligrams |
| Turnip greens, 1 cup cooked | 194-249 milligrams |
| Kale, 1 cup cooked | 94-179 milligrams |
| Salmon with bones, 3 ounces | 167 milligrams |
| Chinese cabbage, 1 cup cooked | 158 milligrams |
| Shrimp, 3 ounces | 98 milligrams |
| Dried beans, 1/2 cup cooked | 25-45 milligrams |
You can buy milk products treated with lactase to reduce the lactose content. You can also buy lactase tablets or drops to treat regular milk.
Some people also use soy infant formula or soy milk fortified with calcium. The calcium content of soy milk can vary a lot so check the nutrition label carefully.
Calcium supplement are absorbed better in doses of 500 milligrams or less. You may also need a Vitamin D supplement along with the calcium.
Most of the time, symptoms of lactose intolerance are mild. If you have more severe symptoms, you may have a more serious problem. See your doctor if you have any problems with serious cramping, gas, diarrhea or nausea.
