Diet for Lactose Intolerance
What is lactose intolerance?
Lactose is the name of the sugar found in milk. Lactose intolerance occurs when the body is unable to breakdown all of the lactose that is in the foods you eat. Symptoms of lactose intolerance include:
What foods contain lactose?
Lactose is found in dairy products such as:
Items on a food label that contain lactose:
Skim milk powder
Some foods that may have hidden sources of lactose:
Sauces and gravies
Chocolate drink mixes
What foods may be used as a milk substitute?
Lactose-free and lactose-reduced milk is regular milk that has had the lactose removed or reduced. Most people with lactose intolerance can drink this type of milk. Ask your doctor or dietitian about this product.
How are the body's calcium needs met?
Calcium is needed for strong bones and teeth. If you are not using milk or milk products, you may not be getting enough calcium from your diet. Ask your doctor or dietitian for more information about your body's calcium 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
In September of 2006, the American Academy of Pediatrics released new guidelines for treating lactose intolerance. These guidelines support the use of dairy foods as an important source of calcium for bone growth and maintenance, as well as of other nutrients needed for growth in children and adolescents.
In the past, it had been recommended that dairy products should be eliminated from the diet to treat lactose intolerance. The new guidelines suggest that dairy foods should be tried to see which ones can be tolerated better than others. While the symptoms of lactose intolerance can be unpleasant, the condition does not damage the body. Thus, dairy foods that cause less disagreeable symptoms should be used in the diet to ensure adequate intake of calcium and other important nutrients.