Good news—you may be able to enjoy calcium-rich milk products even though you are lactose intolerant. Here are some helpful facts:
People with lactose intolerance can't fully digest lactose—the sugar naturally found in dairy products such as milk, cheese, yogurt and ice cream. The condition occurs when the small intestine doesn't produce enough lactase, the enzyme that breaks down lactose so the body can absorb it. Undigested lactose causes uncomfortable symptoms such as cramps, bloating, gas, diarrhea and nausea, which begin about 30 minutes to two hours after consuming lactose-containing products.
Many people with lactose intolerance can handle some amount of lactose in their diets. These tips may help you enjoy your favorite milk products with little or no discomfort:
Start with a small glass of milk. You might be able to tolerate this amount without symptoms. Or try lactose-reduced milk.
Experiment with cheese and yogurt, which might be easier to digest.
Consume milk products with other foods.
Use lactase tablets or drops. These products supply the enzyme that breaks down lactose. Take the tablets with the first drink or bite of milk, yogurt or cheese, and add the drops to milk.
MyPyramid recommends consuming three cups of milk products daily to get calcium and other important nutrients. If you can't tolerate this amount, choose calcium-fortified soy milk, juices, breads and cereals as well as fish with soft, edible bones, such as salmon and sardines, and dark green vegetables such as broccoli.