Lactose Intolerance

Things you should know

How common is it?

Lactose intolerance affects roughly 65% of adults worldwide! It is very common. It is extremely rare in children under 5 years old. Many people think that they have significant gut issues when it is simply an enzyme deficiency.

What is lactose?

Lactose is a form of sugar that occurs naturally in dairy products. It is digested by the enzyme lactase. Lactase is available as a supplement to aid in digestion of foods containing lactose. All dairy products contain varying amounts of lactose, but milk and ice cream have the highest amounts. Milk has 11-13 grams per cup. Butter and hard cheese contain virtually NO lactose!

How do I know how much lactose is in a food?

You can check your label for dairy products to see the Total Carbohydrates in the food. The naturally occurring carbohydrates are the lactose. You can also do a quick online search.

How can I manage lactose intolerance?

Lactose intolerance usually means you can tolerate SOME lactose. It is more likely you will tolerate milk or ice cream if it is mixed with other solid foods, which slow down the digestion of the lactose. Also, yogurt is more easily digested by those who have lactose intolerance because the probiotics in yogurt help you break down the lactose. Everyone with this intolerance is a little different. Experiment with types of dairy and amounts of dairy foods to find what works for you. You can still enjoy many of your favorite foods!

Most people should incorporate dairy into your diet as it is a good source of Calcium, Vitamin D, Vitamin A, Phosphorus, Potassium, Protein, and B Vitamins, even if they have lactose intolerance. If you are not consuming 2-3 servings of dairy daily, you probably want to include a Calcium, vitamin D, and maybe other supplements. Getting nutrients from food has shown to be more beneficial than from supplements.

Do you need help navigating digestive issues? GI health is one of my specialties! Learn more about working one-on-one with me HERE.

you can learn more about this  intolerance HERE!