Tips for Lactose Intolerant People

Some people have a problem with milk because they have lactose intolerance (also called lactase deficiency).

Lactose intolerance is the inability or decrease ability to digest lactose or milk sugar. This occurs when there is a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. The enzyme breaks down the milk sugar (lactose) into simple forms, so that it can be absorbed into the bloodstream. When there is not enough lactase to digest the amount of lactose eaten, the result (about 30 minutes to 2 hours after eating or drinking foods containing lactose) could include stomach cramps, bloating, painful gas, flatulence, diarrhea and nausea.

What you can do:

• For people with lactose intolerance, experts recommend lactose reduced milk and dairy products available in some supermarkets.

• Experts also suggest experimenting with dairy foods that contain less sugar, including yogurt and cottage cheese. Some people with lactose intolerance are able to digest small amounts of yogurt at a time.

• Some researchers have found that drinking small amounts of milk on a full stomach helps people recondition their digestive systems to accept dairy products. Start slowly with two ounces of milk with meals two to three times a day and gradually increase the amount if there is no discomfort.

• Nutritionists and medical experts suggest you try to eliminate all dairy products for a week, then reintroduce them one at a time. When your symptoms begin, you should have a good idea of how much dairy you can tolerate before you experience discomfort. Some people can tolerate small amounts of lactose without problems, but eating large amounts within a short period can cause uncomfortable symptoms.