Problems digesting dairy?

Add comment October 7th, 2008

Being lactose intolerant means you can’t digest lactose, the natural sugar found in milk and other dairy products. Lactose intolerance is actually a type of food sensitivity, not an allergic reaction. In most people, there is simply a shortage of the enzyme, lactase, which is produced in the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar, which are then absorbed into the bloodstream.

If your body does not produce enough lactase to digest the amount of lactose you consume, then you will likely experience symptoms such as gas, bloating, or diarrhea. Many people mistakenly believe that you can’t eat any dairy products if you’re lactose intolerant. Avoiding dairy foods means that you may be missing important nutrients found in milk, cheese, and yogurt, including calcium, potassium, phosphorus, protein, vitamins A, B12, riboflavin, and niacin. But lactose intolerance is not an “all or nothing” condition. It’s likely that your body still produces lactase, but at a lower level. In fact, most people with lactose intolerance can have a glass of milk with a meal without a problem.

Because symptoms of lactose intolerance can also signal other digestive problems, ask your doctor about diagnostic tests, such as a lactose tolerance test or a hydrogen breath test. This way you’ll know for sure. Levels of lactase in the body tend to decrease as you age and some ethnic groups are more likely to have low levels. Lactose intolerance is less common in young children than adults.

If you are lactose intolerant, there are simple strategies to make dairy foods easier to digest:

• Drink milk with food. Solid food helps slow digestion, giving your body more time to digest the lactose
• Aged cheeses like Cheddar, Colby, Parmesan, and Swiss are very low in lactose.
• Introduce dairy foods slowly, then gradually increase your portions to find your comfort level.
• Try reduced lactose foods, such as lactose-free milk. Or look for lactase enzyme pills at the drugstore and take them with your first sip or bite of dairy foods.
• Look for yogurt with live, active cultures. These friendly bacteria help digest lactose.