Sensible Ideas For Lactose-Sensitive People

Note: Lactose sensitivity is different from milk allergy. Individuals allergic to milk should avoid even small amounts of milk or dairy protein, regardless of the amount of lactose in the food.

Lactose is a sugar that is naturally present in milk. Some people have dietary problems digesting lactose. Lactose sensitivity means that their bodies do not produce enough of the enzyme (called lactase) needed to digest lactose. Some of these people mistakenly believe they must eliminate all lactose from their diets. The fact is that individuals vary greatly in their tolerance to lactose, but can eat or drink some lactose without experiencing symptoms.

In order to help individuals who experience symptoms of lactose sensitivity enjoy dairy foods, health professionals offer these tips: 

• Eat smaller servings of dairy products with a meal, rather than on an empty stomach. 
• Choose fermented milk products, such as yoghurt, which contain live and active cultures that break down lactose. 
• Choose aged natural cheeses, such as cheddar, which have almost no lactose. (Softer cheeses and processed cheeses have some lactose, usually 1-4 grams per serving; the amount is included in the grams of sugars listed on the Nutrition Information panel on the package label.) 
• Read ingredient lists on food labels. In general, ingredients such as milk, milk products, non fat milk, milk solids, whey, whey protein concentrate or sodium caseinate may signify the presence of variable amounts of lactose. 
• Ask a doctor or dietitian to help determine the amount of lactose per meal that is acceptable for you, since individuals with lactose sensitivity vary in their response. 
• Try commercially available lactase preparations to help break down lactose in foods that you eat.