Many of us know what lactose intolerance means simply because of it’s easy to understand name: lactose intolerance. Means intolerant to lactose. Simple enough, right? Well, what it’s not that simple? What if I told you that the actual prevalence of lactose intolerance is hard to know? Would you believe me?
I’ve had the opportunity to work with the National Dairy Council on providing lactose intolerance information to the public as well as how to include dairy into your diet even when you’re lactose intolerant. There isn’t a one-size-fits all pictures for lactose intolerance and I hope this page will help you discover or rediscover that! At the bottom of the page you will also find lactose intolerant friendly recipes that I’ve recreated, as well as all my references, and NDC resources. If there’s anything else you’d like to see from this page, please let me know!
It’s interesting to note, that I get asked about lactose intolerance quite a bit as a dietitian who is gluten intolerant. Many times, symptoms are similar for the two intolerances, which can lead to a confusing situation. For this reason alone, I always recommend getting the proper diagnostic testing performed to determine what is really happening in your body. The self-reported rate of lactose intolerance in the US is 12 percent, but those who think they have lactose intolerance may incorrectly self-diagnose (this happens with gluten intolerance too). This self-diagnosis can often lead to masking a different intestinal disorder, placing yourself an unneeded lactose-restricted diet, and possibly consuming a diet inadequate in calcium, vitamin D, and other nutrients. In fact, lactose intolerance often doesn’t equal dairy avoidance. [READ MORE] .
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! [READ MORE].
- Homemade Tzatziki Recipe including ideas for using it on Greek Pizza and Lamb Meatball Salad.
- Easy Deviled Eggs using yogurt for a creamy egg filling!
- Summer Fresh Peach Muffin recipe for a summer-season flavor!
References from all posts included:
- NIH Consensus Development Conference Statement: Lactose Intolerance and Health (Accessed May 2013)
- National Dairy Council: Making the Most of Milk
- NIH/NDDIC National Digestive Diseases: Lactose Intolerance (Accessed May 2013)
- NIH/NDDIC National Digestive Diseases: Lactose Intolerance – Products (Accessed June 2013)
- NIH/NLM: Lactose Intolerance Tests (Accessed May 2013)
- Today’s Dietitian: Demystifying Lactose Intolerance (Accessed May 2013)
- USDA, ARS National Agricultural Library: Nutrient Data Laboratory (Accessed June 2013)
National Dairy Council Resources