Understanding Lactose Intolerance
Y
ou can still enjoy dairy if you are lactose intolerant. There
are several strategies to manage lactose intolerance
which include dairy in your diet. Focusing on foods
to consume rather than those to avoid can
help both children and adults meet
nutritional recommendations
and achieve the best
overall health.
Fast Facts
Q:
A:
What is Lactose Intolerance?
Q:
A:
Do I have to avoid all foods containing dairy?
Lactose intolerance is one type of food sensitivity.
People who are lactose intolerant don’t have
enough lactase, the enzyme that breaks down the
natural sugar found in milk, lactose.
While lactose intolerance is a very individual
condition, many people with lactose intolerance
can still consume lactose-containing dairy foods in
varying amounts or forms. Adults and adolescents
diagnosed with lactose intolerance have been shown
to tolerate at least 12 grams of lactose per day
(equivalent to the amount of 1 cup of milk or yogurt)
without problems.
Q:
A:
What strategies can I use to manage
lactose intolerance?
Strategies to manage lactose intolerance are
individualized and can include consuming small
amounts of milk, preferably with food, yogurt
containing “live and active” cultures, natural cheese,
and lactose-free dairy foods (lactose-free milk).
Lactose-free milk is real milk, without the lactose and
provides the same unique package of nine essential
nutrients as found in regular milk. Natural cheeses
such as Cheddar, Colby, Monterey Jack, Mozzarella
and Swiss are recommended because the lactose is
removed in the whey during the cheese making process.
Check it! According to a survey of lactose intolerant
adults, more than 80% say they would drink more
milk, eat more cheese and consume more dairy
products if they could avoid symptoms of lactose
intolerance. For more information visit the National
Dairy Council at www.nationaldairycouncil.org.
©2013 Wisconsin Milk Marketing Board, Inc.
Review the Research
The National Institute of Health (NIH) advises consumers
that “lactose intolerance is a real and important clinical
syndrome, but its true prevalence is not known”.
Additionally, “many individuals with real or perceived
lactose intolerance avoid dairy and ingest inadequate
amounts of calcium and vitamin D, which may
predispose them to decreased bone growth and
osteoporosis”. Most importantly, an expert panel from
NIH emphasizes that “even persons with lactose intolerance, small amounts of milk, yogurt, hard cheese, and
reduced-lactose foods may be effective approaches to
avoiding nutritional shortfalls”. The American Academy
of Pediatrics (AAP) also recommends that children with
lactose intolerance still consume dairy foods to help
meet calcium, vitamin D, protein, and other nutrients
essential for bone health and overall growth. AAP
cautions that lactose intolerance usually does not
require complete avoidance of dairy foods.
Check it! The result of a taste acceptance study
indicates that lactose-free milk scores substantially
better than do soy-based beverage products.
Choosing Three Servings
Every Day
Try these strategies to help include your three servings a
day and continue to enjoy low-fat and fat-free dairy foods.
Sip it and pair it. Drink milk in small amounts or pair
milk with solid foods to help slow digestion. Try the
classic combination of milk and cereal or in a smoothie.
Cook with milk. Make oatmeal with milk instead of
water and add milk to soups, sauces and casseroles.
Cheese please. Natural Cheese-1½ ounces
Yummy options. Yogurt and Greek–style yogurt are
also delicious choices. Choose those that contain
“live and active” cultures to help digest lactose.
Try something new. Look for lactose-free milk and
milk products. They are real milk, just without lactose.
Nutrient-rich dairy including small amounts of milk,
lactose-reduced and lactose-free milk, natural cheeses
and yogurt with active cultures are strategies children
and adults can use in their everyday diet.
www.WisconsinDairyCouncil.com