Centuries of persistent dairy intake in the form of cheeses, yogurts, and other products, however, have enabled most of us to digest dairy enough to be considered lactose tolerant. Essentially, the small intestine cannot properly break down the lactose in dairy, which causes gastrointestinal distress. Your body needs an enzyme called lactase in order to properly break down lactose.
In individuals who are lactose intolerant, there is not enough lactase in their system to properly digest lactose. For instance, instead of swearing off dairy for good, it is suggested that you undergo an elimination diet, where you take certain dairy products out of your diet one at a time to see if undesirable symptoms lessen or worsen.
In addition to dietary changes, there are some over-the-counter remedies that can help your digestive system properly break down the lactose in the food you eat. Cramping, bloating, gas, nausea, and diarrhea are no fun alone or in combination with one another.
Unfortunately, symptoms from lactose intolerance can last up to 48 hours depending on the amount of lactose you have ingested. The onset of initial symptoms usually occurs within half an hour to two hours of ingestion. The length of time it will take your body to fully process the lactose you have eaten is dependent on your own chemical makeup, metabolism, and the amount of lactose-laden food you have eaten.
If you have ingested lactose and are experiencing bad side effects, you can take an over-the-counter digestive aid to help you feel better. Additionally, you can try taking a synthetic lactase product prior to eating dairy, which should help you better digest the lactose in the product. If your symptoms persist for more than 48 hours or become increasingly severe, you may need to seek medical attention.
It could be possible that you have a dairy allergy and are not just lactose intolerant. Your body needs certain nutrients and vitamins that are present in dairy. Some foods that contain vitamin D and calcium are:. If you are unsure that you can get the recommended daily allowance of calcium and vitamin D in your diet from these food sources instead of dairy, you could use a supplement.
This can be a glass of whole, low-fat, or skim milk, for example. All milk contains the same amount of lactose. Other milk products contain different amounts of lactose:. Foods with less lactose, such as Swiss or cheddar cheese, may not cause problems. If you are not sure whether a milk product causes symptoms, try a small amount and wait to see how you feel before you eat or drink more.
Eat or drink milk and milk products along with other foods. For some people, combining a solid food like cereal with a dairy product like milk may reduce or eliminate symptoms.
Spread milk or milk products throughout the day. Many people who are lactose-intolerant find it helpful to eat small amounts of lactose-containing products throughout the day instead of larger amounts all at one time. Eat or drink milk and milk products that have reduced lactose. In most grocery stores, you can buy milk with reduced lactose. Some people like buying this kind of milk and find that it helps control their symptoms. Others find that it tastes too sweet or is too expensive.
People who have diabetes may find that lactose-reduced milk raises their blood sugar levels higher than normal. Eat or drink other foods instead of milk and milk products.
You can substitute soy beverage and soy cheese for milk and milk products. You can also use non-dairy creamers in your coffee. But keep in mind that non-dairy creamers do not contain the same vitamins and minerals as milk, and they may contain more fat than milk contains. Use lactase products. Lactase products are dietary supplements that help you digest lactose.
There are many different brands of lactase products. Some are pills that you chew such as Lactaid before you eat or drink milk products. Others are liquids that you can add to milk 24 hours before you drink it. Some foods have extra lactase added to them. Because products and brands are different, you may want to try a few to see which ones work best for you. Eat yogurt with live bacterial cultures. Some people who are lactose-intolerant can eat yogurt without having problems, especially yogurt that contains live cultures.
This type of yogurt can help people digest lactose. All yogurts are made with live cultures, but many yogurts go through a process called "heat treatment" that kills the bacteria. If you want to be sure you are buying yogurt that still contains live cultures, check the label. It will say that it contains live and active cultures. It's best to try a small amount of different brands of yogurt to see which ones work best for you.
If you have severe lactose intolerance, you may need to avoid lactose completely. Some medicines and many prepared foods contain lactose.
Examples of prepared foods with lactose include breads and baked goods; breakfast cereals and instant breakfast drinks; instant potatoes and instant soups; pancake, cookie, and biscuit mixes; margarine and salad dressings; candies, milk chocolate, and other snacks.
Be sure to read labels for lactose and for lactose's "hidden" names, such as:. Calcium is especially important for women, because it keeps bones strong and reduces the risk of osteoporosis. To absorb calcium, your body needs vitamin D. Vitamin D is also found in fortified orange juice, fortified soy beverage, oily fish such as salmon , egg yolks, and liver.
If you don't know whether you are getting enough calcium, vitamin D, and other important nutrients found in milk products, such as magnesium, potassium, protein, and riboflavin, talk to your doctor. He or she may recommend that you take a calcium supplement or meet with a registered dietitian to make sure you are getting enough of certain vitamins and minerals.
You should also talk with your doctor if your symptoms do not go away with treatment, if they get worse, or if you have other symptoms, such as a fever, chills, or severe belly pain or vomiting. Lactose intolerance in newborns of normal birth weight and in babies is rare. But if your child has symptoms of lactose intolerance, see your doctor right away. Diarrhea is very dangerous because it can lead to dehydration, a serious problem that requires immediate attention.
Babies who are only fed breast milk do not develop lactose intolerance, because breast milk contains lactase, the enzyme that helps digest milk sugar. If your baby is formula-fed and develops lactose intolerance, you can switch to a formula made without lactose.
In rare cases, a baby may have a reaction to the proteins in milk, which is a different condition called sensitivity to milk protein. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.
Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn How this information was developed. To learn more about Healthwise, visit Healthwise. All rights reserved. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. British Columbia Specific Information If you are lactose intolerant and you limit or avoid milk and other dairy products, you need to still make sure that you get enough calcium and Vitamin D.
Top of the page. Topic Overview What is lactose intolerance? What causes lactose intolerance? What are the symptoms? If you have lactose intolerance, your symptoms may include: Bloating. Pain or cramps. Gurgling or rumbling sounds in your belly.
It's possible, but rare, for babies to be born with lactose intolerance caused by a lack of lactase. This disorder is passed from generation to generation in a pattern of inheritance called autosomal recessive, meaning that both the mother and the father must pass on the same gene variant for a child to be affected. Premature infants can also have lactose intolerance because of an insufficient lactase level.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version. Overview Small intestine Open pop-up dialog box Close. Small intestine The small intestine is a hollow tube that runs from the stomach to the large intestine colon. Email address. First Name let us know your preferred name.
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Show references Hammer HF, et al. Lactose intolerance: Clinical manifestations, diagnosis, and management. Accessed Feb. Di Costanzo M, et al.
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