How Do I Treat and Cope with Lactose Intolerance?
Lactose intolerance is easy to treat. Although no treatment can improve the body’s ability to produce lactase, you can control your symptoms by watching what you eat and drink and through enzyme (lactase) supplementation.4,5
Avoiding lactose by avoiding milk and dairy products can help you avoid the symptoms of lactose intolerance. However, milk and other dairy products are important dietary sources of calcium. Calcium is a mineral our bodies need to build and maintain strong, healthy bones and teeth.1,4 Calcium also serves other important functions in the body, so you need to make sure you are getting enough of it.1 Milk and milk products are also sources of the key nutrients riboflavin, vitamins A and D, and phosphorus.6 In particular, milk is the best food source of Vitamin D, a nutrient essential for normal calcium absorption and bone health. Milk and dairy products, such as cheese, yogurt, and ice cream contain the highest levels of calcium.11
There is good news. If you are lactose intolerant, it doesn’t mean you have to entirely avoid milk and dairy products.1 Most people with lactose intolerance actually retain some lactase activity and do not need to follow a completely lactose-free diet.2,6 Only a small percentage (5-10%) of people need to totally eliminate lactose from their diets.2
Most people with lactose intolerance can consume lactose—up to a certain amount. When this amount of lactose exceeds the amount of lactase they have, they experience the classic symptoms of lactose intolerance.2 The degree of lactose intolerance varies a lot among people, but most individuals can ingest up to 12 ounces (360 mL) of milk a day without experiencing symptoms.5
And there’s more good news! Lactase enzyme supplements, such as LACTAID® tablets and caplets, are available and can help you enjoy dairy products without the worry. Taking a lactase supplement before you enjoy an ice cream cone or a double-cheese pizza can help you avoid the uncomfortable symptoms of lactose intolerance. And if you want to enjoy a cold, nutritious glass of milk, LACTAID® drops can be added to your milk at home, or you can purchase ready-to-drink, great-tasting LACTAID® Milk in the dairy section of your grocery store. It’s 99% lactose free – so just pour and enjoy!
Lactose-Free Dairy Products
Lactose-free milk is milk in which the lactose has been broken down to simpler sugars that are easily digested. When lactase enzyme is added to raw milk during processing, about 99% of the lactose is broken down. This means that if you’re lactose intolerant, you can enjoy lactose-free milk without suffering any symptoms.1 Lactose-reduced or lactose-free products contain all the same nutrients, including calcium, as their regular counterparts—but without the lactose.7
The milks of other mammals, such as goats, also contain lactose and can cause lactose intolerance symptoms.4
You can also make your own lactose-free fluid milk at home using lactase drops. When this is impractical, such as when you are dining out or eating solid dairy products such as ice cream, you can take a lactase tablet or caplet immediately before you consume the lactose-containing food or beverage.2
Enjoy Dairy Again! Strategies for Coping with Lactose Intolerance
Lactase enzyme supplements, drops, and lactose-reduced milk can help you put dairy products back into your diet, without the worry of intestinal discomfort. You can use commercial lactase preparations, such as LACTAID® products, to reduce the amount of lactose your digestive system will have to cope with.7,6 Lactase enzyme supplements are available without a prescription.3
Lactase enzyme drops can be used to reduce the lactose content in your milk at home. All you have to do is pre-treat your milk with LACTAID® Drops 24 hours in advance, before you drink it. For added convenience, you can purchase ready-to-drink lactose-free milk in your grocery store.
Here are some other ways to help you keep dairy products in your diet while reducing the risk of lactose intolerance discomfort.
- Reduce the amount of lactose you consume.7 To find out how much lactose you can tolerate, drink a small amount of milk (less than one cup) with food. Gradually increase the serving size just until symptoms occur.6,7 Most people can tolerate some lactose by having smaller amounts of it at a time.3
- Consume milk with food, such as breakfast cereal, which slows the rate at which the milk and lactose pass through your system. This gives the lactase that is present in your intestines more time to break down the lactose.3,5
- Select your dairy products with care.6,7. You may tolerate some dairy foods much better than others.7 Yogurts with “live” bacterial cultures tend to be well tolerated.6,7 Many aged cheeses, such as cheddar, Colby, Swiss, and parmesan, are low in lactose and are therefore generally well tolerated. You might also try sweet acidophilus milk, yogurt milk, and other fermented dairy foods, which are generally tolerated at least as well as milk.6,7
If you reduce your consumption of dairy products, make sure you eat calcium-fortified foods such as orange juice or soy beverages with added calcium, to ensure you are getting the calcium your body needs to stay strong and healthy.6
