One of the most common confusions with food allergies is with lactose intolerance. Below are some common FAQ on what Lactose Intolerance is really all about!
What is Lactose Intolerance? Lactose Intolerance is the inability of the body to digest a sugar found in milk, called Lactose. This is usually due to a shortage of the enzyme lactase, which breaks down and digests lactose in the body.
Is Lactose Intolerance the same as a Milk Allergy? No, a milk allergy is the result of an immune response triggered by your immune system. The symptoms between milk allergy and lactose intolerance can be similar!
What are the symptoms of Lactose Intolerance? The symptoms can differ from person to person, but the common ones are general abdominal discomfort, gas, cramping, diarrhea, and abdominal swelling.
How is Lactose Intolerance Diagnosed? There are two common tests to identify lactose intolerance: the lactose tolerance test and the hydrogen breath test. In the lactose intolerance test, you will drink a large amount of a sweet beverage containing lactose. If you are lactose intolerant, you blood sugar will NOT increase as it would in people who are tolerant to lactose. A low increase in blood sugar would indicate lactose intolerance. In the hydrogen breath test, you exhale into a machine that measures the amount of hydrogen in your breath. You do this again after drinking a beverage containing lactose. More hydrogen is produced in your intestines if the lactose is not being digested. If the level of hydrogen increases from before consuming the lactose containing beverage to after, then it is a sign of lactose intolerance.
Can people with Lactose Intolerance never drink milk again? Not necessarily, because the level of lactose intolerance can vary from person to person. Some people with lactose intolerance can consume up to 1/2 cup of milk at one time and up to 2 cups per day.
What about Cheese and Yogurt? In the process of making cheese, most of the lactose is removed, and aged cheeses are particularly low in lactose. In yogurt, the active cultures contained in the product are digesting lactose, also making it easier to consume for people with lactose intolerance.
How should I modify my diet if I’m lactose intolerant? Initially, you will want to avoid all milk containing products such as Cheese, All milk ( including powdered milk, evaporated milk, buttermilk), Yogurt, Sour cream, Coffee creamer, Whipped cream, Milk powder or solids, Ice cream, Sherbet, Pudding, Butter, Margarine, Chocolate, Cream sauces, Any cream fillings, Many food mixes, such as cake mixes, Many snack foods, such as crackers, Many ready-to-eat breakfast cereals, Many powdered drink mixes, Many instant soups, Many potato mixes, Many salad dressings, and Many lunch meats. Note: You will need to look for lactose on all processed foods, because it can be hidden foods you would not expect. Many vitamins and medications contain lactose too!
How do I figure out how to add these foods back in? Start Small! Try small portions of milk or milk products so it will allow whatever lactase enzyme you have to digest these products. Pair these milk containing products with other foods to slow down digestion and allow your body a better chance of digesting the lactose (solid foods slow digestion and the extra time can decrease lactose intolerance symptoms). Along those same lines, do not consume milk or milk products on an empty stomach. Incorporating yogurt with live active culture will also add friendly bacteria that can help digest lactose too!
Lactose Intolerance is not an “ALL or NOTHING” condition, you just have to find the size that is right for you! Don’t let lactose intolerance stop you from incorporating these nutritious foods into your life. Milk, cheese and yogurt are important sources of calcium, potassium, phosphorous, Vitamins A, B12, D (milk and yogurt), riboflavin and niacin. For more information, check out the American Dietetic Association!
Eat Well & Eat Happy!
