Nutrition
Lactose Intolerance
Definition: You don't have enough of the enzyme lactase that digests lactose, the main sugar in milk.
10 TIPS FOR TOLERANCE:
- Start Small: Try small, frequent portions of milk and milk products throughout the day. This allows whatever lactase is present to do its job of digesting the lactose before it starts causing problems.
- Pair the Dairy: Drink milk with other foods, not on an empty stomach. Solid foods slow digestion allowing the body more time to digest the lactose and helping prevent symptoms.
- Reduce It: Look for lactose-reducing or lactose-free milk in the dairy case. It has all the nutrients of regular milk. Or buy lactase enzyme drops at the pharmacy. Added to milk, they break down the lactose so it is easier to digest.
- Say Cheese, Please: When milk is made into cheese, most of the lactose is removed. Aged hard cheeses, such as Cheddar, Colby, Swiss, and Parmesan are particularly low in lactose.
- Get a Little "Culture": Look for cultured milk products such as yogurt, which contains "friendly" bacteria that help digest lactose.
- Work It In: Start with a smaller portion and slowly increase the serving size of the milk And milk products you eat. When you notice symptoms, that may be your own limit for the amount of lactose you can handle at one setting.
- Make It Easy: Look for dairy digestive supplements (lactase caplets) at your drugstore. These can help you digest lactose easily.
- Be Calcium Conscious: Because calcium is a mineral so essential to health, don't let lactose intolerance keep you from consuming enough calcium.
- Tolerance Is Variable: The amount of lactose that you can consume depends largely on your lactase level. New research finds that most people with low levels of lactase can enjoy some dairy foods.
- Go To The Pros: These tips may not apply to everyone. Check it out with your doctor or a registered dietitian. Lactose intolerance can only be confirmed with medical testing. Symptoms of lactose intolerance (gas, bloating, diarrhea) may have other causes such as the flu, infection, illness, surgery, or reaction to certain medications.
Calcium Counts!
A variety of foods other than dairy products provide calcium. Deep-green leafy vegetables and fish with edible bones provide significant amounts of calcium. Many processed foods, such as orange juice and breakfast cereal, are now available calcium-fortified.
Leafy-green vegetables and grains provide some calcium, however, they also contain oxalates and phytates that bind calcium and block its absorption.
Use the calcium amounts below to help in meeting your calcium needs. The goal for calcium is generally 1000 mg/day.
- Yogurt, plain, nonfat (1 cup): 450 mg calcium
- Yogurt, fruit (1 cup): 315 mg
- Milk, skim (1 cup): 300 mg
- Soymilk, calcium fortified (1 cup): 250-300 mg
- Tofu (processed with calcium sulfate) ½ cup: 260 mg
- Calcium-fortified orange juice (3/4 cup): 225 mg
- Salmon, canned with edible bones (3 ounces): 205 mg
- Turnip greens (1/2 cup): 100 mg
- Dried figs (3): 80 mg
- Orange (1): 50 mg
- Broccoli (1/2 cup): 45 mg
- Pinto beans (1/2 cup): 40 mg
Page updated: 3/27/08
