Got gas? What about cramps, bloating, diarrhea or nausea?
If these symptoms appear regularly after you consume milk or other dairy products, you may be lactose intolerant.
Lactose intolerance happens when a person's body can't break down lactose, a sugar found in dairy products. The reason for the problem is a shortage of lactase, the chemical that breaks down lactose so that it can be absorbed into the bloodstream.
If lactose isn't broken down, it can produce the unpleasant symptoms listed above.
Lactose management
About 36% of U.S. population may have difficulty digesting lactose, reports the National Institute of Diabetes and Digestive and Kidney Diseases. Although the problem can't be cured, you can find ways around it.
Many people overcome this problem by simply avoiding dairy products. But because dairy products are high in calcium, avoiding them could cause health problems such as osteoporosis and hypertension, according to the Academy of Nutrition and Dietetics.
The academy offers the following tips for managing lactose intolerance without sacrificing calcium:
Experiment with portions. Many people can eat small amounts of dairy products without getting sick.
Eat hard cheeses and yogurt. Hard cheeses and yogurt that contains active cultures are both well-tolerated by many people with lactose intolerance.
Substitute. Use lactose-reduced or lactose-free dairy products such as nonfat, low-fat and calcium-fortified milk, cottage cheese, yogurt and ice cream.
Try other calcium-rich foods. Good, nonlactose sources of calcium include broccoli, kale, canned salmon with bones, tofu, and calcium-fortified bread and soy milk.
Take medicine. Taking lactase enzyme tablets when eating dairy products or adding lactase enzyme drops to milk can help your body break down lactose. These medicines are available at drug stores without a prescription.
Know for sure
Many people who believe they're lactose intolerant actually aren't, according to the academy.
If you have the symptoms, talk to your doctor. Tests can reveal or rule out lactose intolerance.
Reviewed 7/25/2023