LACTOSE CANNOT? DO YOU LIKE Milk?


People love dairy products, but dairy foods do not mean they like you. Can lactose intolerant people be able to consume dairy products? What is lactose tolerance and how is it controlled?


Yes, you may be able to enjoy a dairy diet if you do not tolerate lactose and benefit from the excellent nutrition it provides. Lactose intolerance is an individual condition which means that each person can tolerate different levels of lactose and may not need to completely avoid this important food group. An estimated 30 to 50 million Americans may have lactose intolerance, the most common of which is food allergies. Unpleasant digestive symptoms occur when you eat dairy foods because the intestinal tract contains a deficiency of the enzyme, lactase, which is needed to break down lactose (milk sugar). To test your tolerance, remove whole milk foods and gradually add small servings of milk. Usually four to six ounces do not cause symptoms. Try the same with cheese, yoghurt and ice cream.


Lactose intolerance is not allergies. Simply put, food allergies are the immune response to a protein that the body sees as dangerous that can cause a medical emergency. Intolerance is the response of the digestive system often to depression, but it does not usually require immediate medical attention. It may be caused by a deficiency of the enzyme, sensitivity to food additives or a reaction to a chemical that occurs naturally in food.


Dairy foods are excellent sources of calcium, vitamin D, protein and other nutrients including potassium, phosphorus, vitamins A, B12, riboflavin and niacin, which are essential for bone health and development and overall health. Getting rid of dairy foods makes it especially challenging to get enough dietary calcium and vitamin D at any age. Babies with lactase deficiency do not usually develop lactose intolerance until they are adolescents or adults and until then can usually tolerate dairy foods. The American Academy of Pediatrics recommends that children with lactose intolerance should still eat dairy foods to support healthy bone growth. Ask your doctor or pediatrician if you have any concerns about the symptoms.


For many people, completely avoiding excessive taste and nutritional value of dairy foods may not be necessary. Customize your food with the name LACTOSE.


Look for lactose-free milk and ice cream that look like real milk and lactose-containing ice that is already broken. Lactose-free milk tastes better than real milk. Milk contains 12 grams of lactose for 8 ounces. Ice cream contains 14 grams of lactose in 1/2 cup each.

Add cheeses like cheddar, Swiss, blue, brie, mozzarella, provolone or hard cheese like Parmesan to snacks and cooking. These cheeses contain less than one gram of lactose by 1-1 / 2 ounces. Processing milk into cheese reduces lactose content.

Cook with dairy products. The heat may break down some lactose. Use milk, cheese or yoghurt in cooking and baking to improve your nutrition.

Top vegetables, salads and pasta with grated cheese for flavor and interest as well as nutritious foods. Enjoy a sandwich of grilled cheese and tomatoes.

Prepare your exercise with lactose-free milk for lean muscle building protein. Milk provides amino acid leucine for muscle building.

Sprinkle four ounces of yogurt into a fruit protein and calcium smoothie. Yogurt also offers the benefits of active culture. It contains 8 grams of lactose per cup. There is a small amount of lactose in Greek yoghurt because the process of fortifying the yogurt removes some of the lactose.

Test your lactose tolerance by removing dairy foods and adding one at a time to replenish your diet. This allows you to see how much you can tolerate.

If you are determined not to give up dairy products, try over the counter lactase enzyme aids.


Ann Cunningham is a healthy nutritionist living in Eagle, Idaho. Her ability to eat nutritious food is to teach and manage diabetes. She loves to write about accepting healthy food as fun and the way to good health. She serves as a member of the board of directors of Idaho Foodbank addressing food insecurity as a challenge to the well-being of Idaho children and adults.