Substituting soy milk for cow's milk does not appeal to me. I'm midwest girl at heart. I love milk. I love love love cheese. Pretty much anything dairy is on my yummy list. So what can a dairy gal do to survive lactose intolerance?
To digest milk your small intestine needs to produce the enzyme lactase to break down the milk sugar into the simpler sugars glucose and galactose lactose. When this doesn't happen, lactose intolerance occurs. And you can develop lactose intolerance during your teen or adult years. According to WebMD: "Lactose intolerance means the body cannot easily digest lactose, a type of natural sugar found in milk and dairy products."
According to the Mayo Clinic, "Most people with lactose intolerance can enjoy some milk products without symptoms."
That's good news, not only because I love the taste of dairy products, but because milk and other dairy foods provide essential nutrients, such as calcium, vitamins A and D, riboflavin and phosphorus.
How can you minimize the symptoms of lactose intolerance? Drinking less milk more often works for some people. Or you can try limiting drinking milk to only at meal times because this slows down the digestive process. If you still experience problems, you can try lactose-reduced or lactose-free products. Some people like soy milk, nondairy creamers, or rice milk. I prefer lactose-free milk like Lactaid.
Not all dairy is created equal. Check out the lactose content before your indulge. Hard cheeses like cheddar or Swiss tend to have lower lactose content. Yogurt and other cultured milk products can have lower lactose levels because during the culturing process the yogurt may produce the enzyme that breaks down lactose. However not all yogurts are made the same way. Some yogurt products have milk added after the culturing process.
Lactose can be hidden in non dairy products. Yikes! I learned this the hard way. Lactose can be added to prepared foods. Check the label's ingredient list for
- whey
- milk
- milk powder
- ingredients that may contain milk byproducts
- malted milk
- butter milk
- dry milk solids
- lactose
Check the ingredients list for lactose in prepared foods including:
- cereal
- instant soups
- baking mixes
- salad dressings
- milk chocolate
Gotta love the healthy calcium alternatives. Calcium rich foods that don't include lactose:
- broccoli
- leafy greens
- almonds
- oranges
- canned salmon
- calcium fortified products, such as bread, juice
For more information on brands of foods you might like to try, check out the Joy Bauer's Food Cures article featured on the TODAY Show. For more information on lactose intolerance in teens, check out KidsHealth.com: Lactose Intolerance.
Are you lactose intolerant? I am not a medical specialist or dietician, this article is posted here to provide ideas that will get you thinking about the options. Please check with your medical professional first for professional guidance with lactose intolerance.
Note: This post includes upadted information from a previous post and is part of my "Back for Seconds" series
