Has your doctor told you that you can't digest dairy products, that is, you have 'lactose intolerance'? Upon hearing that, you may have thought, "Oh, then I'll never have a milk tea or a piece of ice cream again." In fact, many people initially fear that they will have to eliminate all dairy products from their lives. But the truth is, that's not the case. If you try a little, you will realize that you can enjoy dairy products in small quantities without harming your body.
Why do I get stomach problems when I drink this milk?
Simply put, milk and dairy products contain a type of sugar called 'Lactose'. Our bodies have an enzyme called 'Lactase'. Just like a key opens a lock, this lactase enzyme helps break down the sugar called lactose and digest it. Now, if you have lactose intolerance, it means that your body produces very little, or perhaps none, of this lactase enzyme.
What happens then? When you eat dairy, that undigested lactose travels down your intestines. There, it combines with bacteria and causes you these problems.
- Bloating
- Gas
- Stomach pain and cramps
- Diarrhea
- Nausea
These symptoms usually appear between 30 minutes and 2 hours after consuming a dairy product.
Is it the same for everyone? How bad is it for you?
No. This varies from person to person. Some people may have difficulty even drinking a cup of milk tea. Others may have no problem even eating yogurt. The main reason for this difference is how much lactase enzyme your body produces. This is largely determined by our genes.
The good news is that some people's bodies adapt to this over time. This means that if you gradually, in very small amounts, add dairy to your diet, your body may be stimulated to produce some of the lactase enzyme. Over time, your symptoms may even decrease.
Listen to your body. Pay attention to the symptoms you feel. That's the best gauge.
However, if you have severe difficulty consuming even small amounts of milk, you should definitely talk to your doctor, as you may need to consider other ways to get the calcium and vitamin D your body needs.
How do you find the right size for you?
It's like detective work. You have to find what works for you and in what quantities. The easiest way is to keep a food diary . Get a small notebook and write down what you eat each day, especially dairy foods, how much, and what symptoms you get after eating them. Over time, you'll start to see a pattern.
Let's do this step by step:
1. Try one thing at a time: If you're not sure what food is causing you discomfort, try one dairy food at a time. For example, try drinking half a cup of cow's milk today. See if you feel any discomfort over the next two hours.
2. Decide on the amount: If you're okay with half a cup, try increasing the amount a little the next day. You might be fine with one cup, but it can be difficult to drink more than one cup at a time. So, one cup is your limit.
3. Reduce the amount if it's bothersome: If you're experiencing symptoms from a certain food, try eating a much smaller amount before completely cutting it out. Maybe a piece of cheese is bothersome, but a little bit of cheese can help.
4. Try another food: Once you've found your limit for one food, try this test with another food (e.g. yogurt).
How much lactose is in different dairy foods?
Not all dairy products contain the same amount of lactose. Some contain a lot, while others contain very little. Having a rough idea of this will make it easier for you to choose.
| Food type | Size | Lactose amount (approximate in grams) |
|---|---|---|
| Nonfat dry milk powder | 1 cup | 62 |
| Tincture (Sweetened condensed milk) | 1 cup | 40 |
| Evaporated milk | 1 cup | 24 |
| Milk | 1 cup | 10 - 12 |
| Ice cream | 1/2 cup | 6 |
| Yogurt | 1 cup | 5 |
| Cottage cheese | 1/2 cup | 2 - 3 |
| American, Swiss, Parmesan cheese | 1 ounce (28 grams) | 1 |
| Cheddar cheese | 1 ounce (28 grams) | 0 (not at all) |
You see, things like cheese, especially aged cheese, are very low in lactose. And yogurt contains good bacteria. These bacteria help digest lactose, so some people can eat yogurt even if they can't drink milk.
Think about your bones too! Calcium and Vitamin D
Another big problem when cutting out dairy is that the body doesn't get enough calcium and vitamin D. Both of these are essential for keeping our bones and teeth strong. If we don't get enough calcium in the long term, we increase our risk of developing a condition called osteoporosis, which causes bones to become thin and break easily.
Therefore, if you are reducing dairy, it is essential to obtain these nutrients from other sources.
Other foods rich in calcium
| Food type | Description |
|---|---|
| Green vegetables | Spinach, kale, spinach, chard, broccoli |
| Fish | Small fish eaten with shells, canned fish (salmon, sardines) |
| Soy products | Soy, Tofu |
| Other | Calcium-fortified orange juice, almonds, sesame seeds |
Ways to get Vitamin D
| Source | Description |
|---|---|
| Sunlight | The best natural source of vitamin D is 15-20 minutes of exposure to sunlight every morning. |
| Food | Eggs, oily fish (salmon, tuna), fortified foods. |
If you are unable to get the amount you need from these foods, ask your doctor about whether you need to take calcium and vitamin D supplements.
Take-Home Message
- Lactose intolerance does not mean that you are completely off-limits to dairy. Most people can consume dairy products in small amounts.
- Listen to your body. Keep a food diary and find the foods and amounts that work for you.
- Not all dairy foods contain the same amount of lactose. Things like cheese and yogurt have less lactose.
- If you're cutting back on dairy, think about your bone health. Get calcium from things like leafy greens and small fish, and vitamin D from sunlight.
- If you can't figure this out, if your symptoms are severe, or if you have nutritional concerns, definitely see your doctor.
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