Ask Carrie:
Q. I was recently diagnosed with lactose intolerance. What foods
can I eat that I won’t be allergic to?
A. First, let me clarify — lactose intolerance and a milk allergy are two very different conditions.
Carrie Taylor
Big Y’s
Registered Dietitian
Having an allergy to milk and milk-containing products results in an adverse
reaction by the immune system to the proteins found in milk — casein
and whey. This reaction can range from mild to severe. Rarely, though it
does occur, milk allergies may be so severe that there is a risk of anaphylactic
shock. In these cases, individuals must carry an EpiPen® with them
at all times.
Lactose intolerance, on the other hand, is a type of food sensitivity.
It is the result of not producing enough lactase enzyme that helps the
body digest, or break down, natural milk sugar (lactose). Uncomfortable
as the side effects may be (gas, bloating, cramping and diarrhea), lactose
intolerance is not an immune system response. Therefore, the risk of anaphylactic
shock does not exist and the dietary implications are less obtrusive than
a milk allergy.
When you’re lactose intolerant, there is no need to stay clear of
all things dairy. The level of lactose intolerance varies from one
person to the next. So, it is important to learn the amount and type of
lactose-containing foods you can eat comfortably. This is great news, because
cutting dairy foods out of the diet completely may lead to inadequate intakes
of calcium and riboflavin, as well as increase your risk for osteoporosis.
Many foods and medications contain lactose, even if they are not
considered a dairy product. For this reason, it is essential to read the
ingredients listed on food labels. Look not only for the words lactose
and milk, but also for terms like whey, curds, milk solids, milk powder,
yogurt, cheese, cream, sherbet, ice cream, margarine and butter as indicators
that lactose is present.
Be a savvy shopper and incorporate dairy into your diet. Follow these
recommendations based on the National Dairy Council®’s D-A-I-R-Y
tips:
Drink milk with meals and snacks, and try lactose-free milk. Lactose-free
milk provides the same nutrients and you may find it easier to digest.
Aged cheeses, such as cheddar and Swiss, are low in lactose (some
brands may be lactose-free) and are better tolerated than other cheeses.
Introduce milk and other dairy products slowly. Begin by consuming small
amounts with meals and snacks.
Over time, gradually work toward 3-A-Day™.
Remember to take lactase enzymes (e.g.: Lactaid® pills) with dairy
foods to help break down lactose in the foods you eat.
Yogurt is good. Live active cultures, found in many brands of yogurt,
produce lactase. The lactase breaks down lactose naturally found
in yogurt and produces a low lactose-containing, calcium-rich snack.
To help meet calcium needs with foods other than dairy products, keep these in mind:
• Calcium fortified soymilk
• Calcium fortified juice, tofu, bread, cereal and water
• Edamame (soybeans)
• Sardines and canned salmon
• Broccoli and other dark leafy greens
• Dried beans like pinto and white beans
have a Question?
e-mail her at askcarrie@bigy.com or write Ask Carrie, 2145 Roosevelt
Ave,
P.O. Box 7840, Springfield, MA 01102.
Artwork is for display purposes only and does not necessarily reflect specific items. Not responsible for typographical errors.
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