Lactose Intolerance And Dairy Alternatives

Certain people cannot comfortably ingest dairy products. These people are lactose intolerant. According to the National Digestive Diseases Information Clearinghouse (NDDIC), lactose intolerance is the “inability or insufficient ability to digest lactose, a sugar found in milk and milk products.”

The NDDIC is a service of the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health.

What Causes Lactose Intolerance?

The inability or insufficient ability to digest lactose is caused by a lack of a certain enzyme, known as lactase, which breaks down lactose into two simple sugars (glucose and galactose). These sugars are absorbed into the blood stream and provide energy to the body.

Lactose intolerance is different than having a milk allergy: milk allergies often have more severe effects than lactose intolerance, and generally appear much earlier in life, generally within the first year. Lactose intolerance often appears much later, sometimes occurring only in adulthood.

Symptoms of Lactose Intolerance

The inability or insufficient ability to digest lactose can have certain unpleasant effects on people with lactose intolerance who consume milk or milk products. These effects generally occur within two hours of consumption, and can occur as quickly as 30 minutes after. The severity of the symptoms in based on the individual’s exact level of lactose intolerance, and the amount of lactose consumed.

Common symptoms include:

• abdominal pain
• abdominal bloating
• gas
• diarrhea
• nausea

Many food products contain dairy products. Processed foods (foods which have added preservatives) are especially likely to contain lactose. The National Digestive Diseases Information Clearinghouse notes the following foods which are not traditionally thought of as dairy, but do contain some portion of lactose:

• bread and other baked goods
• waffles, pancakes, biscuits, cookies, and mixes to make them
• processed breakfast foods such as doughnuts, frozen waffles and pancakes, toaster pastries, and sweet rolls
• processed breakfast cereals
• instant potatoes, soups, and breakfast drinks
• potato chips, corn chips, and other processed snacks
• processed meats, such as bacon, sausage, hot dogs, and lunch meats
• margarine
• salad dressings
• liquid and powdered milk-based meal replacements
• protein powders and bars
• non-dairy liquid and powdered coffee creamers
• non-dairy whipped toppings

Managing Lactose Intolerance

People with lactose intolerance are not all the same. Different people have different levels of lactose tolerance and can handle different amounts of lactose. Some people with lactose intolerance can ingest a whole glass of milk and experience no symptoms, while others may not be able to drink even one small amount of milk without experiencing symptoms.

Luckily, lactose-free and lactose-reduced milk is available, as are lactose free alternatives to dairy, such as:

• Soy milk
• Rice milk
• Almond milk