Living with lactose intolerance: dairy choices for the intolerant

Lactose intolerance is a common digestive issue where your body struggles to digest lactose, a sugar in milk and dairy products. As a result, consuming dairy can lead to bloating, gas, cramps, and diarrhea. But fear not; there are still ways to enjoy delicious dairy while managing lactose intolerance.

Understanding lactose and dairy

Lactose is a sugar molecule comprising two simpler sugars: glucose and galactose. Our bodies produce lactase, an enzyme that breaks down lactose in the small intestine for easier absorption. The body doesn’t produce enough lactase in lactose intolerance, which leads to digestive discomfort. The severity of intolerance varies from person to person. Some may only experience mild discomfort, while others need to avoid dairy altogether.

The good news is that lactose content varies significantly across dairy products. Here’s a breakdown to help you navigate the dairy aisle:

• Lower-lactose content: Aged, hard cheeses like cheddar, parmesan, and Swiss contain very little lactose and are generally well-tolerated. You might also try yogurt with live and active cultures (probiotics), as these can aid digestion. Yogurt, like Greek yogurt, often has less lactose than low-fat varieties. Goat and sheep milk cheeses may also be an option, as they naturally have lower lactose levels than cow’s milk.
• Higher-lactose content: Milk (including whole, low-fat, and skim), soft cheeses like ricotta and cottage cheese, ice cream, and products made with cream (think butter, sour cream, and whipped cream) are all higher in lactose and may trigger symptoms.

What are your lactose-free choices?

The world of dairy alternatives has exploded in recent years, offering a delicious solution for those who are lactose intolerant or vegan. Here are some popular options:

• Lactose-free dairy: The lactose-free revolution has made it possible to enjoy dairy without discomfort. Lactose-free milk, yogurt, cheese, and even ice cream are readily available in most supermarkets. These products contain lactase added during processing, making lactose digestion a breeze.

• Plant-based milk: From almond milk to soy milk to oat milk, a vast array of plant-based milk options are available. Each offers a unique flavor profile and nutritional content, so explore and find your favorite!
• Plant-based yogurts and cheeses: These dairy-free alternatives are made from plant milk, such as soy or coconut, and can be a great option for those who want to avoid dairy altogether.

Remember, everyone’s tolerance level is different

The key to managing lactose intolerance is finding what works for you. Some people can tolerate small amounts of dairy without problems. Try different dairy products and portion sizes to see what you can comfortably digest.

If you’re unsure about the severity of your intolerance, consult a doctor or registered dietitian. They can help you create a personalized plan to ensure you get the nutrients you need while keeping your digestive system happy.

Remember, lactose intolerance doesn’t have to limit your dietary enjoyment. With a little knowledge and exploration, you can still enjoy the delicious world of dairy!