Foods that Harm

• Milk
• Soft Cheeses

Foods that Heal

• Lactose-free dairy products
• Broccoli
• Fortified and enriched bread
• Fortified and enriched juices
• Canned Salmon
• Pinto beans
• Rhubarb
• Spinach

Foods to Limit

• Yogurt
• Hard Cheeses

Who is Affected?

• It's a common issue and many people around the world suffer from this

Lactose intolerance, the inability to digest milk sugar, is very common. Lactose is the natural sugar found in milk and milk products. If you don't have enough enzymes to break down the lactose in the food you eat, you will experience a variety of unpleasant symptoms such as gas, bloating, diarrhea, and cramps.

Lactose intolerance should not be confused with milk allergy, which is hypersensitivity to the proteins in dairy products. If you are allergic to milk, consuming lactose-reduced products will not prevent a reaction.

Nutrition Connection:

You can control symptoms of lactose intolerance by choosing a diet that limits dairy products. Here are general guidelines:

• Read Labels Carefully: Lactose is found in dairy products, including milk, yogurt, and cheese. Such dairy products can be an ingredient or component of various food products such as cookies, bread, processed meats, hot dogs, some artificial sweeteners, and even some medications. When reading labels, look for milk, milk solids, cream, whey, cheese flavors, curds, and non-fat milk powder.
• Eat lactose-reduced products: For people with more severe intolerance who still want dairy products, grocery stores sell lactose-free dairy products.

70% of people of African and Asian descent are partly or entirely lactose intolerant after 4 years of age.

• Stick to low lactose foods: Most lactose-intolerant people can consume cultured dairy products such as yogurt because the bacteria used in fermentation use up most of the lactose for fuel. Others include hard cheeses, such as cheddar, Edam, and gouda.
• Try slowly adding milk to your diet: Most lactose-intolerant people can consume some milk without much discomfort. Try 1/4 cup of milk and gradually increase the amount. You will find, in time, your tolerance will increase. Additionally, drink milk with meals, never on an empty stomach.
• Get calcium from other sources: If you are very intolerant, other calcium-rich foods include broccoli, fortified and enriched bread and juices, canned salmon, pinto beans, rhubarb, and spinach.
• Eat foods rich in vitamin D: Since D is also needed for strong bones, eat eggs, salmon, and yogurt if you can't consume foods rich in calcium, since both nutrients are needed for strong bones. Talk to your doctor about adding a supplement.

Beyond the Diet:

Although there is no cure for lactose intolerance, there are ways you can still enjoy dairy products without suffering the symptoms. Here are some recommendations:

• Take Enzymes: Pharmacies carry enzyme drops that can be added to milk and enzyme tablets that can be taken before eating dishes containing dairy products, to help your body break down lactose.
• Consider probiotics: Probiotics are living organisms found in foods such as yogurt and kefir. You can also look for probiotics in supplement form.
• Avoid lactose filler: If you are severely lactose intolerant, avoid medications containing a lactose filler. Ask your doctor if substitute drugs are available.