Eating Right

Lactose Intolerance

Some people have trouble digesting milk products because an enzyme that digests milk is missing from their body – a condition known as lactose intolerance. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), between 30 and 50 million Americans are lactose intolerant. This condition occurs more often in certain ethnic groups. In fact, up to 75 percent of all adult African Americans and Native Americans and 90 percent of Asian Americans consider themselves lactose intolerant.

Lactose intolerance can be a major roadblock in consuming your daily calcium requirement because milk products, which may cause you gas, bloating or stomach cramps, are especially rich in calcium.

If you are lactose intolerant you can still satisfy your daily calcium requirement in a number of ways:

• by incorporating non-dairy, calcium-rich foods into the diet
  
• by taking calcium supplements
  
• by using lactase pills or drops which make milk products digestible
  

• Start small - Try small portions of dairy foods and gradually increase the serving size. This allows whatever lactase is present to do its job of digesting the lactose before it starts causing problems. When you notice symptoms, that may be your personal limit for the amount of lactose you can tolerate at one sitting.
  
• Reduce it - Look for lactose-reduced or lactose-free milk in the dairy case at your store. It has all the nutrients of regular milk.
  
• Older is wiser - That's true with cheese! When milk is processed into cheese, most of the lactose is removed in the whey, or liquid. Aged hard cheese, such as Cheddar, Colby, Swiss and Parmesan are particularly low in lactose.
  
• Get a little "culture" - Look for cultured milk products such as yogurt or buttermilk. These products contain friendly bacteria that help digest lactose.
  
• Make it easy - Look for dairy digestive supplements (lactase caplets) at your drug store. These supplements can help you digest lactose easily. Then you can enjoy dairy foods, in any amount, and get all the nutrients they provide.