The Truth About Lactose Intolerance
Avoiding milk and other dairy foods because of lactose intolerance can have serious effects on nutrient intake, including lowering the intake of calcium, which leads to an increased risk of osteoporosis and fracture. Here are some tips to help you lessen the symptoms of lactose intolerance:
- Try to consume small amounts of milk and other dairy products more frequently throughout the day rather than having fewer, larger servings of dairy.
- Consume milk and milk products with meals.
- Consume milk and milk products every day. This may reduce the symptoms, because the bacteria in the gut get used to the lactose and less gas may be produced.
- Try lactose-free or lactose-reduced milk and other dairy products; a glass of lactose-free milk provides the same nutrients as regular milk.
- Enjoy hard cheeses such as Swiss, Edam, Gouda and Cheddar, which contain very little lactose. There are some lower fat cheese alternatives.
- Choose yogurt. The bacteria in some yogurts may help break down the lactose it contains.
- Try Kefir (a fermented milk drink). It may be better tolerated.
- Use lactase drops/tablets (available at a pharmacy) in milk to reduce the lactose content.