Do you think you need to break up with milk and other dairy products? Maybe you’ve started experiencing some unwanted digestive issues after drinking milk or eating ice cream. Or, perhaps you have a sneaking suspicion that, for some reason, your body isn’t getting along with milk like it once did. You used to drink milk and eat ice cream all the time and felt great. However, now you drink milk or eat ice cream only to find that your stomach doesn’t feel right. With February being Lactose Intolerance Awareness Month, there’s no better time to share the facts about lactose intolerance. I’m diving into the details in this issue - from symptoms to lactose-containing foods and all the in-between! Have more questions about this topic? Let’s schedule a consult!
-Stephanie |
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Lactose Intolerance 101: The Details
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What is lactose intolerance?
Lactose intolerance happens when your body doesn’t produce enough of the enzyme lactase. Lactase breaks down lactose sugar, naturally occurring in milk and other lactose-containing foods.
You can think of the enzyme lactase like a wrench a car mechanic needs to take two things apart. If he doesn’t have the right size wrench, he can’t get those pieces apart. The same thing happens with lactose when you don’t have enough of the lactase enzyme. The lactose stays as one unit rather than being broken into two pieces which causes the symptoms you feel.
Symptoms of lactose intolerance: - Gas
- Bloating
- Stomach cramps
- Nausea
- Diarrhea
- Occasionally vomiting
*Typically occur shortly after drinking milk or eating lactose-containing foods.
Risk Factors for lactose intolerance?- Ethnicity. Some ethnicities, such as African, Asian, Hispanic, or American Indian are predisposed to be lactose intolerant.
- Age. As we age, our bodies may make less lactase, so you may find as you get older, you no longer tolerate milk like you used to. Some infants experience lactose intolerance, too. If you suspect your infant has lactose intolerance, be sure to talk to your doctor.
- Medical History. Those with diseases that affect the small intestine are also predisposed to lactose intolerance. For example, if you have IBS, IBD, Celiac, or Chron’s you may be lactose intolerant. Also, chemotherapy or radiation that impacts the small intestine may compromise your ability to produce lactase, resulting in lactose intolerance.
What products contain lactose?- Milk including those from cows, goats, sheep, and buffalo
- Cream
- Soft cheeses including cream cheese, mozzarella, cottage cheese, and ricotta
- Yogurt
- Ice cream
- Frozen yogurt
- Buttermilk
- Sour cream
- Whipped cream
- Butter (contains lactose but in small amounts so you may not experience symptoms with it)
Note: You may find that you don’t have symptoms if you eat or drink a small amount, but you may experience symptoms if you eat a larger amount.
Risk of Being Lactose Intolerant:
Being lactose intolerant can decrease intake of calcium-rich foods like milk, yogurt, and cheese. However, there are ways to ensure you are reaching your calcium needs! Here are five easy ways to get calcium without drinking milk or eating lactose-containing foods.- Milk alternative fortified with calcium. Reading the label will tell you how much calcium it contains. They usually range from 10% to 45% of your daily calcium needs for an 8-ounce serving.
- One cup of cooked broccoli provides 180 mg of calcium or 18% of your daily needs.
- One cup of cooked spinach provides 240 mg of calcium or 24% of your daily needs.
- Four ounces of tofu provide between 120 and 750 mg of calcium, or 12% to 75% of your daily needs.
- Eight ounces of calcium-fortified orange juice gets you 300 mg of calcium or 30% of your daily needs.
Once you know other places to get calcium, you can meet your daily calcium needs, avoid lactose, and keep your bones strong!
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Lactose Intolerance Self Test
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If you think you’re lactose intolerant, you can test it in a couple of ways:- Plan a time when you can deal with possible lactose intolerance symptoms.
- Consume milk or another food that has caused problems in the past and see what happens. You may find it helpful to keep a list of what and how much you ate or drank when you had symptoms and what symptoms you experienced.
- Repeat, but this time use a product such as Lactaid to see if symptoms are reduced or eliminated. Again, keeping a log can be helpful to track down what is causing your symptoms.
Since you may have a small amount of lactose-containing product, you can also repeat the above with different amounts to see how much your body can handle before experiencing symptoms.
If the symptoms are not from lactose, schedule a nutrition consult to explore other possibilities.
Lactose intolerance doesn’t have to be the end of enjoying your favorite foods. You can find alternatives or use a product like Lactaid to enjoy your favorite dairy-containing foods!
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Featured Recipe
Berry Smoatmeal Recipe (Smoothie and Oatmeal Bowl)
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Berry Smoatmeal (top layer) - 1⁄2 c rolled oats
- 2⁄3 fresh strawberries, plus more for topping
- 1⁄3 c fresh raspberries, plus more for topping
- 1 1⁄2 c Lactaid Milk
- Pinch fresh mint
Blue Coconut Smoatmeal (bottom layer)- 1⁄2 c rolled oats
- 3⁄4 c banana, diced
- 1 scoop vanilla protein powder
- 1⁄2 c boiling coconut milk
- 1 1⁄2 T blue spirulina
Berry Smoatmeal (top layer)- Add everything to a kitchen blender and puree until smooth.
- Pour the mixture into a bowl.
- Top with fresh berries and mint, if desired.
Blue Coconut Smoatmeal (bottom layer)- Add everything to a kitchen blender and puree until smooth.
- Pour the mixture into a bowl.
Makes 4 - 1 cup servings
Nutrition per serving: 300 calories, 6 grams fat, 3 grams saturated fat, 130 mg sodium, 44 grams carbohydrates, 7 grams fiber, 19 grams protein
Recipe by: Makers of LACTAID ® Brand Product
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Be Inspired
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"To respond is positive, to react is negative."
- Zig Ziglar
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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