Lactose Intolerance

Ever felt like your stomach is throwing a party you didn't sign up for after drinking a glass of milk? You might be dealing with lactose intolerance! Let's dive into what that means and how you can handle it without missing out on delicious treats.

What is Lactose Intolerance?

Lactose intolerance is when your body has trouble digesting lactose, a sugar found in milk and dairy products. Imagine lactose as a guest at a party. To enjoy the party, this guest needs a special ticket called lactase, an enzyme made in your small intestine. If your body doesn't make enough lactase, lactose can't join the fun, leading to a stomachache, gas, bloating, and sometimes even diarrhea.

How Do You Know If You Have It?

Here are some signs that lactose might not be your BFF:

Stomach pain: Your tummy might hurt after eating dairy.
Bloating: Feeling like a balloon after a milkshake.
Gas: Embarrassing, but it happens!
Diarrhea: Frequent trips to the bathroom.

If you notice these symptoms after having dairy, it's a good idea to talk to a doctor. They might do some tests to confirm if you're lactose intolerant.

Living with Lactose Intolerance

Don’t worry! You can still enjoy yummy food without feeling lousy. Here are some tips:

Ease Into It: Start with small portions of dairy and gradually increase the serving size. Pay attention to any symptoms to find your limit for how much lactose you can handle at one time.
Pair Dairy with Other Foods: Drink milk with meals instead of on an empty stomach. Solid foods slow down digestion, giving your body more time to process the lactose and helping to prevent symptoms.
Aged Cheese is Your Friend: Most of the lactose is removed when milk is made into cheese. Aged hard cheeses like cheddar, colby, Swiss, and parmesan are especially low in lactose.
Go for Cultured Dairy: Choose cultured milk products like yogurt with live, active cultures. These "friendly" bacteria help digest lactose, making it easier on your stomach.
Choose Lactose-Free Options: Look for lactose-free milk in the dairy section. It has all the nutrients of regular milk without the lactose.
Use Lactase Supplements: Find lactase enzyme pills at your local drugstore. Take them with your first sip or bite of dairy foods to help your body digest lactose more easily.

The Importance of Dairy for Children with Lactose Intolerance

Even if children are lactose intolerant, it's crucial for them to consume dairy foods to get enough calcium, vitamin D, protein, and other nutrients vital for bone health and overall growth.

Calcium is one of milk’s most important nutrients. Since calcium is essential for health, don't let lactose intolerance keep you from getting enough. See more information here.

The Whole Package:

Nutrient-Rich: Milk, cheese, and yogurt are excellent sources of essential nutrients. They provide calcium, potassium, phosphorus, protein, and vitamins A, B12, riboflavin, and niacin.
Vitamin D Boost: Milk and some yogurts also contain vitamin D, which helps the body absorb calcium effectively.
Health Benefits: Studies show that dairy foods, when included in a healthy diet, support better bone health, improve overall diet quality, and may help reduce the risk of osteoporosis, hypertension, obesity, kidney stones, and colon cancer.

By carefully selecting dairy products and managing lactose intolerance, children can still enjoy the nutritional benefits of dairy while maintaining good health.