Lactose Intolerance is characterized by the inability to digest food products containing lactose. In patients suffering from lactose intolerance, the small intestine doesn’t produce enough of the lactase enzyme needed to digest milk and milk-containing products. Symptoms include abdominal cramping, stomach pain and diarrhea. The disorder comes in varying degrees and affects millions of Americans.
Dairy Foods to Avoid
With a few diet changes, living lactose-free (or lactose-light) makes the uncomfortable symptoms diminish greatly or disappear altogether. For those unable to digest milk products, it is best to avoid:
- Milk
- Cheese
- Ice Cream
- Butter
These products contain lactose in large amounts and cause the greatest discomfort amongst sufferers. Unfortunately, simply avoiding the “Big 4” isn’t always enough, since these products are also found in a wide variety of other foods, including pasta, baked breads, pancakes and many other items that are part of the every day American diet.
Lactose-Free Foods
However, with a few simple tweaks, an smooth adjustment is possible. Many lactose intolerant people are able to replace dairy milk with other forms of milk, including rice, soy or almond. These milks now come in many flavors, such as vanilla or chocolate, and low-fat varieties are also available. Also, instead of:
- Cheese – Use Soy or Rice Cheese or Goat Cheese
- Ice Cream – Try Sorbets, Rice Ice Cream, Fruit Popcicles or Lactase-Enzyme containing Ice Cream
- Butter – Try a margarine product with no whey ingredients
Such uses for soy milk include on dry cereal or in pasta dishes. Eventually many soy-drinkers learn to seamlessly use soy milk for all their old dairy-milk needs.
Lactaid- Does It Work?
Some lactose-intolerance sufferers use over-the-counter lactase supplements such as Lactaid © or Dairy-Ease © and report a lessening of symptoms associated with eating dairy. These pills are taken with the first bite of dairy foods and can reduce stomach problems; however some symptoms usually still persist. For best results use as directed and eat plenty of non-dairy foods to help ease digestion.
Also, some ice creams, cheese and milks are labeled as "lactose free." These products are not actually lactose free but usually contain the lactase enzyme to counteract the affects associated with intolerance. These may work for some, but those with milk allergies or severe lactose intolerance should read the labels carefully.
Dairy-Containing Foods
There are some foods that contain dairy which some consumers may not be aware of. These include:
- Instant coffee
- Cream soup
- Sausage
- Waffles
- Cornmeal
- Rolls and Croissants
- Ranch dressing
Depending on the degree of intolerance, some of dairy foods can be consumed in small quantities without symptoms. Doctors also suggest eating other non-diary foods with milk products to help ease digestion.
Health Benefits of a Dairy Free Diet
Once lactose intolerance sufferers become accustomed to their new dairy-free diet, they may notice something else: a slimmer waistline. Dairy products are rife with saturated fat and calories and switching to dairy alternatives is suggested to promote weight loss. Also, according to Go Dairy Free, a nonprofit organization dedicated to encouraging a dairy free lifestyle, consuming dairy has been shown to increase instances of:
- Acne
- Migraine Headaches
- Ovarian Cancer
- Some forms of Autism in children
Further Reading
Dairy Free Made Easy by Alisa Marie Fleming (Fleming Marrs, Inc, December 1, 2006)
The Milk-Free Kitchen by Beth Kidder and Harold Friedman, M.D. (Holt Paperbacks September 15, 1991)
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