Although most individual’s with a lactose intolerance tend to avoid dairy products completely, this is not necessary. To start, I will explain the difference between lactose intolerance vs. a milk allergy.
Lactose Intolerance: A sensitivity to the di-saccharide lactose, which is found in dairy products including milk, yogurt, and cheese. When symptoms occur, it simply means that the individual has consumed a higher volume than their body can handle at one time.
Milk Allergy: A damaging immune response by the body to lactose, to which it has become hypersensitive. All dairy products should be avoided always.
The following chart breaks down the difference between the two even further:
As you can see, if an individual has an allergy, it is very serious and they must be very cautious when choosing foods. They must avoid milk and all milk products at all times, and if they do accidentally consume a milk product, it will have damaging effects. On the other hand, a lactose intolerance simply means that the individual can only handle a certain amount of lactose in one sitting. They should not avoid milk and milk products altogether. Instead, there are strategies to manage these symptoms and increase the tolerance to lactose by increasing the body’s enzyme, lactase (this is what breaks down the lactose in our body and prevents an upset stomach.)
Certain dairy foods have more lactose than others. This means that some foods cause little to no sensitivity when consumed in small amounts. Also, both regular and Greek yogurts have active cultures, which will help to breakdown the lactose into a mono-saccharide. Basically, this means the cultures are doing the work for you to break down the lactose and avoid discomfort. This is why some individuals are able to tolerate yogurt better than other dairy products.
The following list shows the grams of lactose found in one serving of common dairy foods:
Research has found that individual’s with a lactose intolerance can tolerate approximately 12g of lactose in one sitting. This is equal to about one cup of milk or yogurt. However, if you have not exposed yourself to milk or milk products for some time, your body has likely decreased the enzyme lactase even further and you will need to gradually increase exposure to lactose in order to tolerate dairy products once again.
Methods to try to increase lactase production to better tolerate lactose:
- Eat or drink 1-2 Tbsp milk or yogurt in one sitting
- Slice a very small amount of cheese
- Mix in a small amount with what you’re cooking
- Start with lower lactose foods:
- Greek yogurt
- Cottage cheese
- Swiss and mozzarella cheese
Over time, you will be able to increase these amounts and find no symptoms. For some, it may take several days and for others, it may take several weeks.
Simply, go slow.
A few things to consider:
Many individual’s self diagnose themselves with an intolerance. It is very important to be tested for food intolerance’s due to the fact that there could be an underlying cause.
There are two types of tests for lactose intolerance:
- Hydrogen breath test- This is a non-invasive test, much like a DUI breathalyzer. It tests the amount of hydrogen when exhaling, which is testing your intestines ability to breakdown lactose. Little hydrogen in the breath shows that your intestines have properly broken down the lactose and there is no intolerance. If a significant amount of hydrogen is found, this shows that you do have intolerance to lactose. There again, this does not mean you should avoid dairy products.
- Lactose intolerance test- This is a little more invasive due to the fact that it involves two blood draws. First, they will draw blood to test the amount of glucose. Then, you will be given a drink (much like what pregnant women are given to test for gestational diabetes) that is sugary. After drinking the substance, they will again draw blood to test if the lactose has been broken down into glucose. If it has not, this will indicate a lactose intolerance.
If you feel that you have a lactose intolerance, please do not self-diagnose. Getting tested is very important and could help solve your problems, especially if it is something beyond a lactose intolerance.
Lastly, why is dairy so important and why not avoid it?
Those who avoid dairy, (as well as gluten, which often go hand-in-hand when individual’s remove food groups) are cutting out a tremendous amount of nutrients. This can lead to nutrient deficiencies and lead to further issues relating to energy and overall health. The major nutrients of concern in America are Calcium, Potassium, and Magnesium- all of which are in dairy products and ensure adequate intake when consuming the recommended intake of milk or milk products.
The following shows the 9 essential nutrients that dairy products contribute, which are not found in all dairy alternatives:
These common misconceptions can be very confusing, which is truly understandable. If you are an individual who believes you do have a food intolerance, please get tested. If you have been tested and do have an intolerance, it is important to educate yourself on what you can and cannot have in order to maintain a healthy, balanced diet and prevent nutrient deficiencies in the future.
Don’t forget to give dairy another try!
Leah Roethel, RD: Eat Well for Life 