Overview

Lactose intolerance is a problem that makes it hard to digest lactose. Lactose is a sugar that is found in milk and milk products. Some people do not make enough of an enzyme called lactase. This is used to digest lactose. When this happens, it can cause gas, belly pain, diarrhea, and bloating. This is not the same as a food allergy to milk.

Lactose intolerance affects different people in different ways. Some people cannot digest any milk products. Other people can eat or drink small amounts of milk products or certain types of milk products without problems. You can learn how to avoid discomfort and still get enough calcium to maintain healthy bones.

Overview

• Limit the amount of milk and milk products in your diet. If you are not sure whether a milk product causes symptoms, try a small amount and wait to see how you feel before you eat or drink more.
• Eat or drink milk and milk products along with other foods. For some people, combining a solid food (like cereal) with a dairy product (like milk) can reduce symptoms.
• Eat small amounts of milk products throughout the day instead of larger amounts all at once.
• Eat or drink milk and milk products that have reduced lactose. In most grocery stores, you can buy milk with reduced lactose, such as Natrel milk.
• Eat or drink other foods instead of milk and milk products. Try soy or other plant-based beverages and soy cheese, and use non-dairy creamers in your coffee. Keep in mind that non-dairy creamers may contain more fat than milk.
• Use lactase products. These are dietary supplements that help you digest lactose. Some are pills that you chew (such as Lactaid) before you eat or drink milk products. Others are liquids that you add to milk 24 hours before you drink it. Try a few products and brands to see which ones work best for you.
• Some people who are lactose-intolerant can eat some kinds of yogurt without problems, especially yogurt with live cultures. It's best to try a small amount of different brands of yogurt to see which ones work best for you.
• Watch out for lactose in foods you buy. Some prepared foods contain lactose, including breads and baked goods, breakfast cereals, instant potatoes and soups, margarine, salad dressings, and many snacks. Be sure to read labels for lactose and for lactose's "hidden" names. These include dry milk solids, whey, curds, milk by-products, and non-fat dry milk powder.

• Be sure to get enough calcium in your diet, especially if you avoid milk products completely. Calcium is very important because it keeps bones strong and reduces the risk of osteoporosis. Ask your doctor or a dietitian for advice on how to get enough calcium. Foods that have calcium include:
  • Broccoli, bok choy, kale, and collard, mustard, and turnip greens.
  • Canned sardines and other small fish that have bones you can eat.
  • Calcium-fortified orange juice.
  • Calcium-fortified soy or other plant-based beverages and tofu.
  • Almonds.
  • Dried beans.
• If you are worried about getting enough nutrients, ask your doctor about taking supplements, such as calcium and vitamin D.