Hey Friends! Did you enjoy my first post with an introduction of lactose intolerance? As a reminder, I’m working with the National Dairy Council on a 6 post series (3 educational and 3 recipes). I’m so excited about today’s post and the next one coming – it’s a recipe! Self-reporting lactose intolerance is so tricky because at least one piece of the puzzle is typically missing (or there may be another cause for the symptoms).
However, regardless of self-reported verse true diagnosis, those who suffer from lactose intolerance experience a range of symptoms, discomfort, and differing amounts of lactose their body can handle. Because of this fact, I’ve put together a chart of common dairy products and their lactose amounts. You will find that many of your aged, natural cheeses contain a small amount of lactose and are great options. You will also see that Greek yogurt contains less lactose than regular yogurt, but it’s important to note that live and active cultures in yogurt help to digest lactose. So even though an 8 ounce yogurt container may have more lactose than an 8 ounce glass of milk, people often report that they can tolerate yogurt better. It’s all about finding what works for you!
Do you like how I included the human milk? Thought all my fellow breastfeeding mamas would enjoy that!
Label reading is tremendously important when you have a food intolerance or sensitivity, and lactose intolerance is no exception. So, it’s best to check food labels to see if certain products contain lactose. Some common related terms are: milk, lactose, whey, curds, milk by-products, dry milk solids, non-dat dry milk powder. Those with severe lactose intolerance also may need double check their prescription and over-the-counter medicines. Discussing with your doctor or dietitian how much lactose and which types of dairy products make you feel okay is an important conversation to have. Here are a few tips to get you started:
- Lactose-free milk and lactose-free dairy products are dairy products without the lactose. Consider these, as you will enjoy the nutritional benefits of dairy (vitamin D, calcium, etc).
- Choose small amounts of lactose containing foods and slowly increase the amount over a period of time to see where your threshold may lie.
- Mixing milk with other foods (solid foods), will help slow digestion, giving the body more time to digest the lactose.
- The process of making milk into cheese removes much of the lactose (as you can see from the chart as well). Shred your favorite cheese on veggies, salads, etc, to include dairy that is lower in lactose.
- Consider traditional or Greek yogurt, as the live and active cultures in yogurt help to digest the lactose.
If you have lactose intolerance, how did you determine which dairy products your body could or couldn’t handle?
The next post in this series will feature a lactose friendly recipe – so get excited!
- National Dairy Council: Making the Most of Milk
- NIH/NDDIC National Digestive Diseases: Lactose Intolerance – Products (Accessed June 2013)
- USDA, ARS National Agricultural Library: Nutrient Data Laboratory (Accessed June 2013)
National Dairy Council Resources
- NDC Website (FAQs, presentations, handouts, recipes for lactose intolerance)
- Pinterest (lactose intolerant friendly recipes)
This is a sponsored post written by me on behalf of National Dairy Council.