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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
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