Is Dairy Scary? Eating Right With Lactose Intolerance

Does dairy bother your belly? Millions of people have lactose intolerance, or the inability to fully digest lactose. Lactose is a natural sugar found in dairy products like milk, cheese and ice cream. When lactose isn’t properly digested, it leads to digestive problems.

Symptoms of lactose intolerance

A person who has lactose intolerance may notice one or more of these signs after eating dairy products:

*  Bloating, swelling of the abdomen

*  Stomach ache

*  Cramps

*  Diarrhea

*  Nausea

*  Gas

Some people notice the symptoms within minutes, while others don’t notice it until a few hours later.

Different levels of intolerance

The level of intolerance can vary widely from person to person. Some people can eat small amounts of dairy without a problem. For instance, they may be able to eat a piece of cheddar cheese or a serving of yogurt. Others, however, notice bloating and discomfort when they drink a few sips of milk.

Finding out your tolerance level can be a bit of trial and error. If you notice symptoms after eating two pieces of pizza with cheese, for instance, try a smaller serving next time until you don’t notice any problems.

Can I still eat dairy?

Many people with lactose intolerance can still eat dairy.

*Start with small amounts.Many people can tolerate dairy if they eat small portions and gradually increase amounts.

*Eat dairy only with meals.Eat dairy only with other foods to help it digest.

*Choose lactose-free milk.Many lactose-free milk and ice cream products can be found in grocery stores.

*Consider lactase supplements.The enzyme lactase helps digest lactose. Ask a doctor before using these. They may not be safe for everyone, including small children.

Talk to a doctor or dietitian

If you have ongoing stomach pain or diarrhea, talk to your doctor. If you aren’t eating any dairy products, ask about seeing a dietitian who can give you diet advice to get the nutrients your body needs, especially calcium and vitamin D.

Sources: American College of Gastroenterology, National Institutes of Diabetes and Digestive and Kidney Diseases