Written by our friends at the American Dairy Association
February is Lactose Intolerance Awareness Month, and we are here to share everything you need to know about lactose intolerance. Did you know that being lactose intolerant doesn’t mean giving up nutrient-rich milk entirely? Lactose-free milk provides the same essential nutrients—like calcium and vitamin D—as regular milk, but without the lactose.
Understanding Lactose Intolerance
Lactose intolerance occurs when the body cannot fully digest lactose, the natural sugar found in milk and other dairy products. This happens because the body doesn’t produce enough lactase, the enzyme needed to break down lactose. As a result, consuming foods with lactose can lead to digestive discomfort, including bloating, gas, stomach cramps, diarrhea, and nausea.
It’s important to note that lactose intolerance is not the same as a milk allergy. A milk allergy is an immune system reaction to milk proteins, which can cause symptoms like hives or even anaphylaxis. While lactose intolerance is more common in adults, milk allergies are more frequently seen in infants and young children.
Five Tips to Enjoy Dairy While Living with Lactose Intolerance
- Choose lactose-free options: Lactose-free milk and milk products are real dairy, just without the lactose. They provide the same great nutrients, like calcium and protein, as regular dairy.
- Build your tolerance: Start with small amounts of milk daily and gradually increase over several days or weeks. This can help your body adapt and improve your tolerance to lactose.
- Combine dairy with other foods: Mix milk into smoothies, soups, or sauces, or enjoy it as part of a meal. Pairing dairy with other foods slows digestion and may reduce discomfort.
- Opt for natural cheeses: Cheddar, Colby, Monterey Jack, mozzarella, and Swiss are naturally low in lactose and make a great addition to sandwiches, crackers, or salads.
- Enjoy yogurt with live cultures: Yogurt with live and active cultures can help digest lactose, making it an easy and delicious option for those with lactose intolerance.