Lactose Intolerance

Milk and other dairy products can be a source of temporary gas, cramps, diarrhea, and bloating. Find out why dairy causes these problems and how you can get your recommended daily allowances of diary nutrients.

What is lactose intolerance?

Lactose is the main sugar in dairy products. After consuming dairy products, an enzyme found in your intestines, called lactase, breaks down lactose so it can be more easily absorbed in the small intestine. If there isn't enough lactase present, undigested lactose remains in the intestine, where it's fermented by bacteria. This can result in temporary gas, cramps, diarrhea, and bloating. Talk with your doctor if you notice these symptoms after having dairy products and to determine if you're lactose-intolerant.

What causes lactose intolerance?

Lactose intolerance is usually acquired in adulthood, when lactase production decreases. Some are born with lactose intolerance. Decreased lactase activity can also result from a prolonged illness involving the small intestine.

Lactose intolerance is not limited to people with ulcerative colitis. In fact, it's estimated that 70% of the world's adult population experiences varying levels of lactose intolerance. The incidence of lactose intolerance is especially high among certain ethnic and racial groups, particularly those of Native American, Asian, African, Jewish, and Hispanic descent.

Do I need to completely avoid dairy products?

Tolerance of lactose-containing foods varies among individuals. Some experience symptoms after drinking only a small amount of milk, while others can drink a glass or two of milk without problems. Keep a food diary and track your intake of the following dairy products to help determine your tolerance level:

• Milk, buttermilk, ice cream, and cream contain the highest amounts of lactose.
• Cheeses tend to have lower lactose amounts per serving and are often better tolerated than other dairy foods.
• Processed foods may also include hidden lactose. Read labels for words such as casein (or caseinate), lactoglobulin, milk by-products, milk solids, and whey, which indicate the presence of lactose.

What are some alternatives?

If you find you can't tolerate milk, there are several alternatives that can add variety and nutrients to your diet.

• Lactase enzyme drops and caplets
• Pre-treated, reduced-lactose milk, such as Lactaid®, DairyEase®, and Lactogest®
• Calcium-fortified juice beverages
• Non-dairy milk substitutes
• Non-dairy, lactose-free soy milks or rice milks

What are the nutritional consequences of avoiding dairy products?

Dairy products are the major source of calcium in the typical American diet. If dairy products are reduced or eliminated from the diet, consult with a health care professional to discuss alternative calcium sources.