Simply put, Lactose Intolerance is the body’s inability to tolerate, or digest, lactose. Lactose is the sugar that’s found in dairy products such as milk, cheese and ice cream. If your body’s small intestine doesn’t produce enough of the enzyme called “Lactase”, then you probably have problems digesting milk products properly. An estimated thirty to fifty million people in the United States alone suffer from this disorder. You may not have had Lactose Intolerance as a child, but as we age, our bodies produce less Lactase. Therefore, we have to make some changes in our lifestyles. We have to learn how to avoid the symptoms of Lactose Intolerance.
The symptoms of Lactose Intolerance include gas, painful abdominal cramps, bloating, and maybe even diarrhea. Once you eat or drink a food that contains Lactose, like a bowl of ice cream or cheese pizza, the effects can hit you in as little as fifteen or twenty minutes. Or, you may think you’ve escaped the dreaded effects, but your digestive system can still react within a few hours. Everyone’s digestive system is different. Other foods you’ve eaten can also affect how Lactose affects you.
Of course, the best way to avoid the symptoms of Lactose Intolerance is to strictly avoid all dairy products. But that can be hard to do. Dairy products are common ingredients in many foods. They are also used in many processed foods, candies, salad dressings and baked goods. Read product labels and avoid foods that contain milk solids, milk powder/solids, milk sugar and whey.
Depending on the severity of your Lactose Intolerance, you may be able to drink a small glass of milk a day, or eat a half cup of cottage cheese without a problem. If not, you can always substitute one dairy product for another food that doesn’t contain Lactose. For example, instead of eating ice cream, visit your local Dairy Queen® and order up a frozen dessert that’s made with soft serve. Soft serve differs from ice cream in several ways. Most importantly, soft serve contains calcium and Vitamin A, but it doesn’t contain Lactose.
Another food that may help you avoid the symptoms of Lactose Intolerance is yogurt. Yogurt that contains active cultures can sometimes be tolerated by a person’s digestive system without adverse symptoms. You can also buy products such as Lactaid®, which is a lactose-free milk. Look for other “Lactose-free” dairy products in your grocer’s cooler section.
There are several over-the-counter products you can take to counteract the ill effects of Lactose Intolerance. Many of these products contain the Lactase enzyme. You can take this before you eat or drink a dairy product to help avoid the symptoms of Lactose Intolerance. Be sure to read and follow the manufacturer’s directions in order to achieve the best results.
And finally, to get the calcium you need for strong teeth and bones, and to help protect your body from heart disease, make sure to eat calcium-rich foods such as spinach, mustard and collard greens, as well as other dark green, leafy vegetables. Navy beans, black beans, soybeans, almonds, some cereals and canned salmon with the bones intact are also valuable sources of calcium. Also, choose orange juice that’s fortified with calcium.
