Lactose intolerance is NOT a food allergy even though it is commonly referred as one. Lactose, which is a sugar, is naturally found in animal and human milk. If you look on a food label you will see sugar are usually listed in grams. The average 12 grams of sugar, listed on an 8 ounce serving of regular milk, is from lactose.
Lactose consists of 2 sugars together – glucose and galactose. The body produces the enzyme lactase, which breaks those 2 sugars apart in the small intestine. After age 2, many people (most commonly Asian, African, and Native American populations) will have a decrease in the production of lactase. After a large intake of dairy products, in a short period of time, these individuals may experience gas, abdominal pain and even diarrhea. The gas increase is caused by the bacteria in the large intestine feeding on the lactose. In more severe cases, because of the presence of lactose, water may be into the large intestine thus causing diarrhea.
Most people, with lactose intolerance (many are still making some lactase), can tolerate moderate amounts of lactose in their diet without any problems. Most studies show that up to 8 ounces of milk (or its equivalent in lactose content) can be tolerated at one meal. It is usually tolerated better when it is taken with other foods, as opposed by itself.
- Try Lactose-free milk, cheese or ice cream. The lactose has already been reduced by lactase by the manufacturer. These products may taste sweeter because the sugars, glucose and galactose, are sweeter apart then when they are together.
- Product and Lactose Content in grams (note serving sizes – amounts vary):
Milk (whole, 2%, 1%, Skim Milk) (8 oz cup) 12.47 grams
Yogurt (plain) (6 oz) 6 grams
Cottage Cheese, low fat, 2% milk fat (4 oz) 3.28 grams
Ice Cream (4 oz scoop= 1/2 cup) 2.92 grams
American Cheese, pasteurized, processed (1 oz – approx. 1 slice) 1.53 grams
Cream Cheese (1 oz) 0.91 grams
Sour Cream (1 Tbsp) 0.42 grams
Buttermilk Salad Dressing (lite) (2 Tbsp) 0.31 grams
Cheddar Cheese, sharp (1 oz) 0.07 grams
Swiss Cheese or Mozzarella (1 oz) 0.02 grams
We have a lactose intolerance allergy in my family (only me…but it is what it is). I’ve always had to watch what I eat. My triggers seem to be lunch meat (yep, it’s in there), cereal, coffee drinks (store bought) and any kind of cereal bars. Not everyone will have the same triggers but it’s helpful once you know what to avoid to just not eat those foods. Things I’m able to eat are:
- hard cheeses (gouda, parmasan, sharp cheddar)
- yogurt (greek)
- cottage cheese
- almond milk
- sherbert
It’s definitely an adjustment once you find out you have it. But you can make small changes and live with it. If you’re having lactose issues it’s always good to talk to your doctor about it. If you’re new to learning about it then good luck to you and to everyone!
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