Ever felt uncomfortable after consuming dairy products? You might be lactose intolerant. But that doesn’t mean you have to avoid dairy products. By following some simple tips and tricks for management, people with lactose intolerance can feel good about choosing dairy foods first.
People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they may experience symptoms such as diarrhea, gas and bloating after eating or drinking dairy products. The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.
A deficiency of lactase — an enzyme produced in your small intestine — is usually responsible for lactose intolerance. Many people have low levels of lactase but are able to digest milk products without problems. If you're actually lactose intolerant, though, your lactase deficiency leads to symptoms after you eat dairy foods.
Most people with lactose intolerance can manage the condition without having to give up all dairy foods. Tolerance for lactose varies from person to person making it a highly individualized condition.
Follow these tips from the Midwest Dairy Association for managing lactose intolerance.
- Sip it: Start with a small amount of milk and slowly work your way up to an amount that doesn’t upset your stomach. Chocolate milk may be easier on your stomach than regular milk.
- Try it: Treat yourself to the many great-tasting lactose-free dairy foods available in the dairy case. They are real dairy foods made from cow’s milk, just without the lactose. Try lactose-free milk, such as Lactaid or Fairlife, lactose-free cottage cheese and lactose-free cream cheese.
- Stir it: Try eating dairy foods with other solid foods or meals; this helps give your body more time to digest the lactose. Mix milk into soup, have it with cereal or blend it with fruit.
- Slice it: Top sandwiches or crackers with natural cheeses such as Cheddar, Colby, Monterey Jack, mozzarella and Swiss. These cheeses are low in lactose.
- Spoon it: Enjoy yogurt. The friendly bacteria help your body break down lactose.
Dairy is packed with health benefits, offering calcium for strong bones and high quality protein for healthy muscles. Those and other nutrients are available from lactose free milk, cheese and yogurt. The 2010 Dietary Guidelines for Americans recommends three daily servings of dairy. A serving of milk or yogurt is 8 ounces; a serving of cheese is 1.5 ounces of natural cheese or 2 ounces of processed cheese. A visual reminder of a serving of cheese is four cubes - the size of playing dice.
Try this recipe to help you meet the goal of three daily servings of dairy.
Mango-Curry Chicken SaladServes 4.
All you need:
- 2 1/2 cups (1/2-inch pieces) grilled skinless boneless chicken breasts
- 3/4 cup nonfat plain yogurt
- 1 tsp curry
- 1/4 cup cubed mango
- 1 cup sweetened dried cranberries
- 1/4 cup walnuts, coarsely chopped
- 1/3 cup cubed mozzarella
- Lettuce leaves, for serving
All you do:
- Grill chicken breasts, cut into small pieces and set aside.
- In a medium bowl, blend yogurt and curry with a whisk.
- Stir in chicken, mango, cranberries, walnuts and mozzarella. Mix well.
- Divide into 4 servings and serve on lettuce leaves, if desired.
Nutrition Facts per serving: 350 calories, 10g fat, 3g saturated fat, 0g trans fat, 80mg cholesterol, 160mg sodium, 32g carbohydrate, 2g fiber, 34g protein.
Source: Midwest Dairy Association
Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.
