Lactose is the name of the sugar found in milk. Lactose intolerance occurs when your body can’t break down all the lactose in the foods you eat. Symptoms of lactose intolerance include:
Lactose is found in dairy products such as:
Items on a food label that contain lactose include:
Skim milk powder
Some foods that may have hidden sources of lactose include:
Sauces and gravies
Chocolate drink mixes
Take small amounts. In most cases you don’t need to remove all dairy foods from your diet. You may be able to eat or drink small amounts of dairy products without having any symptoms. It can be helpful to keep a food diary. Keep track of what you eat and drink, and write down when you have symptoms. You may be able to eat yogurt or harder cheeses because they may have less lactose.
Try lactose-free and reduced-lactose products. There are many lactose-free and lactose-reduced dairy products available, including milk, ice cream, and cheeses. These can allow you to still enjoy dairy products. Ask your healthcare provider or dietitian about these products.
Take lactase enzyme supplements. These supplements are available over the counter. Taking the advised dose with your first drink or bite of a dairy product can help prevent symptoms. Talk with your healthcare provider about these supplements. If you are taking other medicines, check with the pharmacist about possible medicine interactions before using any supplements.
Calcium and vitamin D are needed for strong bones and teeth. If you are not using milk or milk products, you may not be getting enough calcium and vitamin D from your diet. Ask your healthcare provider or dietitian for more information about your body's calcium and vitamin D needs.
The following are good sources of calcium:
300 mg calcium
150 mg calcium
100 mg calcium
4 ounces canned salmon
2 ounces canned sardines
2/3 cup broccoli
1 cup calcium-fortified orange juice
1/2 cup turnip greens, kale, or collards
1/2 cup okra
1/4 cup almonds
1/2 cup tofu
5 ounces shrimp
1 cup yogurt
1 1/2 cups dried beans
2 cups cabbage