It's not all or nothing with lactose

Lactose intolerance is often mischaracterized as an allergy that generally requires avoiding dairy. However, lactose intolerance is actually the body’s inability to digest lactose (a natural sugar mainly found in dairy products) and it’s not an all-or-nothing condition.

Low-fat and fat-free milk, cheese and yogurt provide a unique nutritional package. Dairy foods supply four of the seven “nutrients of concern” for which Americans have low intakes. Those who decide to limit their diets before knowing the facts about lactose intolerance may actually be putting their health at risk.

Most people with lactose intolerance are receptive to dairy solutions if they can avoid the discomfort associated with consuming them. The following tips provide ways to incorporate and keep nutrient-rich dairy in your diet.

Sip it!

Lactose-free milk is regular milk, but the sugar (lactose) is already broken down. Anyone can enjoy lactose-free milk because it provides the same unique package of nine essential nutrients found in regular milk. Look for reduced-fat, low-fat, fat-free, chocolate and whole milk options in various sizes at your local supermarket.

Stir it!

Add small amounts of milk, cheese and yogurt to your normal diet. Solid foods slow digestion and allow the body more time to digest lactose, which helps prevent intolerance symptoms.

Slice it!

When milk is made into cheese, most of the lactose is removed. Aged, hard cheeses such as cheddar, Colby, Monterey Jack, Swiss and Parmesan are naturally lower in lactose.

Spoon it!

Look for products such as yogurt with live, active cultures. These products contain “friendly” bacteria that help make it easier for the body to digest lactose.

Size it!

Start by adding in small portions of milk, cheese and yogurt to other foods in your diet. Gradually increase the amount of dairy foods you consume over time.

Switch it!

These tips may not apply to everyone. Before switching your diet, be aware that lactose intolerance is a very individualized condition. Many people with lactose intolerance can still consume dairy foods in various amounts or forms. Follow the advice of your doctor or see a registered dietitian for additional guidance.

Savor it!

Some people think that lactose-free dairy foods taste exactly the same as the traditional varieties, while others say they taste slightly sweeter. This additional sweetness is a result of the lactose neutralization process. Research shows that people prefer lactose-free milk to non-dairy alternatives.

By using a few of these simple strategies, the majority of people with lactose intolerance can still enjoy dairy foods every day.

Do you have other dairy/nutrition questions you would like answered? Click on the “Ask our Dietitian” section on www.floridamilk.com

Alyssa Greenstein is the Dairy Health and Wellness Senior Manager at the Dairy Council of Florida