Many people believe that lactose intolerance means that dairy must be completely eliminated from the diet. Eliminating dairy products from the diet can make it more difficult to get key nutrients such as calcium, potassium and Vitamin D adequately in the diet. Thankfully though, living with lactose intolerance doesn’t mean you have to give up your favorite dairy foods. Lactose intolerance is a very individual condition and the amount of dairy products that an individual can tolerate will vary from person to person.
People may become lactose intolerant as they become older because the body produces less lactase, an enzyme that helps us digest lactose, the natural sugar in milk. Finding the amount of lactose that works best for you can help you keep a balanced diet that includes all of the food groups, including dairy.
The University of Alabama’s Sheena Quizon Gregg offers a few tips from the National Dairy Council for reintroducing dairy products into your diet:
- Starting with a small amount of milk daily and increasing the amount over time can help you determine the amount that works best for your tolerance.
- Utilizing lactose-free dairy products such as Lactaid or other brands can keep dairy in your diet without consuming lactose. These lactose-free dairy products are real milk products that contain key vitamins and minerals while eliminating the lactose that may be problematic for you.
- Mixing milk in other foods such as soup, cereals, or other products may help your body better tolerate lactose. Solid foods slow down digestion and allow more time for your body to digest lactose which may lead to less stomach symptoms.
- Adding various natural cheeses such as cheddar, mozzarella, and Swiss products to your sandwiches, salads, and other foods can be a great way to keep dairy in your diet as these cheeses are very low in lactose content.
- Enjoying traditional yogurts or Greek yogurts with live and active cultures can keep dairy in your diet as the active cultures help to digest lactose and reduce stomach symptoms.
It is important to note that lactose intolerance is a type of food sensitivity and not an allergy or disease.
According to the National Dairy Council, roughly 1 in 10 adults report having lactose intolerance by self-diagnosis, which may be inaccurate. It is best to consult with your doctor first if you experience stomach issues after consuming lactose before completely eliminating dairy products from your diet.
Gregg is assistant director of UA’s Department of Health Promotion and Wellness and a registered dietitian for the Student Health Center.
