Somewhere between 30-50 million Americans state they become ill after consuming dairy, then worry and decide not to eat any dairy products. And while I believe their suffering and symptoms are real, I wish they received more REAL coaching on how to know what caused their symptoms and how they can still maintain a healthy lifestyle full of the nutrients they need. I have spoken to so many folks out there that were simply told by their physicians to stop eating dairy products and if your symptoms are reduced then keep it out of your diet. This type of counseling just makes me cringe!
I understand the limited time doctors have to spend with their patients. Many times this leads them to give them basic advice that includes simply eliminating the foods that may cause discomfort in the patient. However, what if the patients really had IBS, Crohn’s disease, or ulcerative colitis instead of lactose intolerance? The Gastrointestinal (GI) disorders do share some similar symptoms. Also, what about the nutrients that are greatly reduced when dairy is removed from the diet?
There are steps to make sure someone suffering from Lactose Intolerance is on the right path! Below are a few:
1. Obtain an explanation of what Lactose Intolerance is in basic, straight forward language:
Lactose Intolerance happens when your body doesn’t make enough lactase—an enzyme in your small intestine that helps your body break down the sugar (lactose) in dairy products like milk, ice cream and cheese. As a result, undigested lactose reaches your colon, where it reacts with gut bacteria and causes the following symptoms: gas, bloating, an upset stomach, and diarrhea.
2. Perform an objective breath hydrogen test (2) to confirm it is truly a lactose intolerance. (ask your physician)
3. Get supportive nutrition and culinary education so you are prepared not only at home, but at a restaurant or at a friend’s home. (CAMPER PROMO still good on website for 20% off of nutrition coaching services)
In the end, personalized management strategies can help a person adapt food consumption to decrease their discomfort when eating certain foods.
Some personal management strategies for dealing with lactose intolerance are:
Choosing smaller servings of dairy. Sip small servings of milk — up to 4 ounces at a time. The smaller the serving, the less likely it is to cause gastrointestinal problems.
Saving milk for mealtimes. Drink milk with other foods. This slows the digestive process and may lessen symptoms of lactose intolerance.
Experimenting with an assortment of dairy products. Not all dairy products have the same amount of lactose.
Hard cheeses and cheeses that are aged like Gouda, Cheddar, Colby Jack, Swiss, Monterrey Jack, Pepper Jack, Romano and Parmesan have small amounts of lactose and generally cause no symptoms.
Cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.
Goat’s milk (cheese) does have lactose, but has less than cow’s milk. So perhaps a small serving may be tolerated in making mashed potatoes.
Buying lactose-reduced, lactose-free or dairy free products that are still nutrient dense! You can find these products at most supermarkets in the refrigerated dairy section. Many times they have product coupons on their websites too!
Using lactase enzyme tablets or drops**. Over-the-counter tablets or drops containing the lactase enzyme (Dairy Ease, Lactaid) may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of milk.
** Not everyone with lactose intolerance is helped by these products.
Avoiding large servings of milk and other dairy products. Depending on the level of sensitivity, most people with lactose intolerance can enjoy up to 2 percent lactose content. Remember that when making a meal or following a recipe that all the ingredients add up together.
For example: mac n’cheese (milk + cream + cheese varieties) could be too much!
Figuring out your next step does not have to be a lonely journey.
Working with a dietitian can help you gain confidence and knowledge about your symptoms and intolerance.
A plan for successfully enjoyed eating can be created together!
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