Is dairy scary? Eating right with lactose intolerance

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Does dairy bother your belly? Millions of people have lactose intolerance, or the inability to fully digest lactose. Lactose is a natural sugar found in dairy products like milk, cheese and ice cream. When lactose isn’t properly digested, it leads to digestive problems.

 

Symptoms of lactose intolerance

A person who has lactose intolerance may notice one or more of these signs after eating dairy products:

•  Bloating, swelling of the abdomen

•  Stomach ache

•  Cramps

•  Diarrhea

•  Nausea

•  Gas

 

Some people notice the symptoms within minutes, while others don’t notice it until a few hours later.

 

Different levels of intolerance

The level of intolerance can vary widely from person to person. Some people can eat small amounts of dairy without a problem. For instance, they may be able to eat a piece of cheddar cheese or a serving of yogurt. Others, however, notice bloating and discomfort when they drink a few sips of milk.

 

Finding out your tolerance level can be a bit of trial and error. If you notice symptoms after eating two pieces of pizza with cheese, for instance, try a smaller serving next time until you don’t notice any problems.

 

Can I still eat dairy?

Many people with lactose intolerance can still eat dairy.

•  Start with small amounts. Many people can tolerate dairy if they eat small portions and gradually increase amounts.

•  Eat dairy only with meals. Eat dairy only with other foods to help it digest.

•  Choose lactose-free milk. Many lactose-free milk and ice cream products can be found in grocery stores.

•  Consider lactase supplements. The enzyme lactase helps digest lactose. Ask a doctor before using these. They may not be safe for everyone, including small children.

 

Talk to a doctor or dietitian

If you have ongoing stomach pain or diarrhea, talk to your doctor. If you aren’t eating any dairy products, ask about seeing a dietitian who can give you diet advice to get the nutrients your body needs, especially calcium and vitamin D.

 

Sources: American College of Gastroenterology, National Institutes of Diabetes and Digestive and Kidney Diseases

This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.

 

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