The Lowdown on Lactose Intolerance
Posted by Willow Jarosh on Mon, Sep 14, 2009
Did you know it's estimated that between 30 to 50 million American adults are lactose intolerant, which doesn't surprise me much, considering how many clients we've seen in our office lately who've recently found out they are lactose intolerant.
Lactose intolerance is the inability to digest lactose, the sugar found in milk. Normally lactose is broken down by an enzyme called lactase; we make less lactase as we age, which is probably the reason why lactose intolerance is more likely to rear its head during adulthood. This is also the reason why some people find that as they get older, they can still eat dairy, but not in as large quantities as they could when they were younger.
Although there isn't a cure for lactose intolerance, there is good news: Making simple dietary changes can help prevent symptoms. Here are a few of the most common recommendations we make to our clients.
• Work on timing. Eat or drink dairy with other foods (at mealtimes, for instance) and try to have smaller servings more often throughout the day.
• Opt for probiotics. Because probiotics (beneficial bacteria found in some dairy products and supplements) break down some lactose, taking probiotic supplements helps some people enjoy dairy without symptoms. Some people find that yogurt is better tolerated than other dairy products because it naturally contains probiotics.
• Be choosy about cheese. Harder cheeses, like cheddar, contain much less lactose than their softer counterparts.
• Consider lactase supplements. Many people find they're better able to tolerate dairy again with the help of lactase tablets, such as Lactaid. As the name suggests, these tablets provide the lactase for your body when taken with a meal.
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