DIET IN LACTOSE INTOLERANCE

Lactose intolerance, also known as lactase deficiency, is a common problem that occurs when the body cannot digest lactose, a natural sugar found in dairy products and milk.

Symptoms of lactose intolerance include:

• Abdominal cramping
• Bloating
• Gas
• Diarrhea

These strategies can help you manage dairy in your diet:

• Divide and conquer. Try dividing your daily lactose intake into 4-ounce to 8-ounce servings and spacing them out during the day.

• Make it part of a meal. Solid food slows down emptying of the stomach and allows extra time for lactase to break down lactose. For example, have a small glass of milk along with a full lunch.

• Take steps before you eat. Lactase tablets help digest lactose and are available over-the-counter. “Taking these pills approximately 30 minutes prior to ingesting dairy products should control most symptoms associated with lactose intolerance. You can also opt to drink a brand of milk that contains pre-digested lactose, such as Lactaid.

• Go for yogurt. Yogurt with live and active cultures is low in lactose and may not give you any problems. The bacterial cultures in yogurt pre-digest lactose, making it a suitable food for many people with lactose intolerance.

Avoiding Lactose

There are many different words that are used to describe the different forms that lactose may come in. Read food labels, and stay away from foods with any of the following ingredients:

• Milk
• Skim milk powder
• Skim milk solids
• Lactose
• Whey
• Caseinate
• Curd

Lactose-Free Foods

Following are lists of lactose-free foods, and foods to avoid:

Food Group	Enjoy	Avoid
Beverages	Teas, regular iced tea, regular carbonated beverages, soy milk, cocoa powder, Nestle's Quik	Milk (all types), powdered milk, sweetened/condensed milk, instant hot cocoa, instant iced tea, Ovaltine, chocolate drink mixes, cream, half-n-half and diet soda
Breads/Cereals/Crackers	Vienna bread, French bread, Jewish rye bread, Italian bread, graham crackers, soda crackers, Ritz crackers, hot or cold cereals without added milk solids (read the label)	Breads/rolls containing milk, prepared baking mixes (muffins, biscuits, pancakes, etc.), Zwieback, corn nuts, instant cereal with added milk solids
Potatoes and Starches	Items prepared without milk or milk products: macaroni, noodles, rice, spaghetti, white/sweet potatoes	Products with milk added, such as instant potatoes, frozen French fries, Scalloped/au gratin potatoes, macaroni and cheese mixes
Vegetables	Fresh, frozen, and canned vegetables without added milk products	Creamed or breaded vegetables or vegetables with margarine added
Fruit	Fresh, canned or frozen fruit not processed with milk/milk products	Any canned or frozen fruit processed with milk or milk products
Meat and Meat Substitutes	Plain meat, fish, poultry, eggs, Kosher prepared meat products, soybean meat substitutes, dried peas, beans, lentils, and nuts	Breaded or creamed eggs, fish, meat or poultry, luncheon meats, sausage, hot dogs containing cheese or cheese products
Fats and Oils	Bacon, shortening, Miracle Whip, milk-free margarine, diet imitation margarine, salad dressings without milk products, vegetable oils, olives, mayonnaise, Coffee Rich and Rich's Whipped Topping	Sour cream, cream cheese, chip dips, sauces and salad dressings made with milk products and peanut butter with added milk solids
Soups/Combination Foods	Bouillon, broth, vegetable soups, clear, soups, consommes, homemade soups made with allowed ingredients	Chowders, ream soups, canned and dehydrated soups containing milk products
Seasonings	Pure monosodium glutamate (msg), soy sauce, carob powder, olives, gravy made with water, Baker's cocoa, pure seasonings and spices, sugar, honey, corn syrup, jam, jelly, marmalade, and molasses	Condiments with milk solids or lactose added
Desserts	Angel food cake, homemade cookies, cakes or pies made from allowed ingredients, tofu desserts, pure-sugar candies, marshmallows, and gelatin	Desserts prepared with milk/milk products, pudding, sherbet, ice cream, custard, frozen yogurt, toffee, peppermint, butterscotch, chocolate, caramels, reduced-calorie desserts made with sugar substitute, or chewing gum made with lactose.