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Think you might be lactose intolerant? You’re not alone; about68 percent of the world’s populationsuffers from the symptoms associated with being unable to properly digest milk sugar, known as lactose.
Pictured Recipe:Frozen Chocolate-Coconut Milk with Strawberries
Our bodies produce an enzyme called lactase, which digests lactose. But after early childhood, many people produce less lactase. When that happens, your body doesn’t have enough of the enzyme it needs to digest lactose, which can lead to the symptoms we associate with lactose intolerance—such as abdominal pain, bloating or diarrhea.
Symptoms of Lactose Intolerance
Most people who are lactose intolerant begin to experience symptoms between 30 minutes and 2 hours after eating lactose-containing foods. That’s not always the case though, as only about one-third of people who are lactose intolerant have noticeable symptoms.
Causes of Lactose Intolerance
Pictured Recipe:Tomato-Cheddar Cheese Toast
What Should You Do If You Are Lactose Intolerant?
Avoiding lactose often means steering clear of many, but not all, dairy products. That can pose a problem, asdairy productsare important sources of protein, calcium and vitamins A, B12 and D. Many Americans already fall short of the daily recommended amount of calcium; if you avoid dairy products, you’re even more likely to be calcium-deficient. You may have to try a little harder but there are plenty of nondairy sources of calcium (see below).
Luckily, being lactose intolerant doesn’t mean that you have to give upallproducts that contain milk. Simply employ a few different tactics that can help you enjoy dairy products without the undesirable side effects.
Good Dairy-Free Calcium Sources
If you decide to go dairy-free, it’s important to be sure you’re getting enough of the vitamins and minerals you would otherwise find in dairy products. Incorporate plenty of nutrient-rich fruits, vegetables and whole grains. Be sure to look for recipes high in calcium in order to reach the recommended daily amount of calcium, which is at least 1,000 mg (teenagers and pregnant, nursing and postmenopausal women need more). Here are some good nondairysources of calcium:
Is It a Milk Allergy?
Bottom Line
It’s not always necessary to eliminate dairy from your diet if you are lactose intolerant. Most people can tolerate some amounts of lactose-and if avoiding lactose is tough, it’s worth experimenting with small amounts. The good news is that it’s perfectly possible to go dairy-free and maintain healthy levels of calcium. Just be sure to eat balanced meals and include calcium-rich food sources in your diet. And it’s always best to consult your doctor or dietitian before making drastic changes in your diet, and especially if your symptoms persist.
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