The prevalence of lactose intolerance varies by ethnicity. As many as 25% of Caucasian people are lactose intolerant, while among African American, Native Americans, and Asian Americans, lactose intolerance is estimated to be as high as 75-90%.
Lactose intolerance is the body’s inability to digest lactose, a simple sugar found in milk and milk products, due to the absence or insufficient amount of lactase, the enzyme that breaks down lactose. As undigested lactose passes to the colon (large bowel), bacteria break it down into lactic acid and certain gasses (hydrogen, methane, or both). Lactic acid is an irritant and a laxative, so it can cause symptoms such as bloating, abdominal pain, diarrhea (can be acidy at times), belching, and gas. Although these symptoms are very painful, they are transient and do not cause any damage to the digestive system. Once lactose leaves the digestive tract, all symptoms resolve. Lactose intolerance is not a food allergy, so even though it is uncomfortable, it is not life threatening.
Eliminating offending foods from the diet of a lactose intolerant individual provides complete symptom resolution. However, in an attempt to prevent symptoms, many people mistakenly eliminate milk products from their diets completely. By doing so, they put themselves at risk for calcium deficiency, bone loss, and ultimately osteoporosis.
First of all, there are various degrees of lactose intolerance, and some people may tolerate small amounts of dairy products in their diet. The trick is to find the most amount of dairy you body can handle without causing digestive upset. For those who cannot tolerate lactose at all, there are lactose-free options such as Lactaid Milk, which is available as fat-free, 1%, 2%, and whole. Three to four servings of Lactaid milk a day will provide enough calcium necessary for healthy teeth and bones in adults. Another option of calcium-rich sources in the diet could be calcium fortified orange or grape juice. For children and adolescent calcium recommendations, consult the table below:
Recommended Adequate Intake by the Institute of Medicine for Calcium
*mg=milligrams
Source: Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: The National Academies Press, 1997.
Lactaid cottage cheese is another source of lactose-free calcium. Although one serving provides only 10% of the recommended daily allowance of calcium, it will certainly count toward satisfying the daily requirement of this important mineral.
For those who cannot live without gourmet cheese and ice cream, lactase in a pill form might aid the digestion of lactose-rich products. Lactaid offers Lactaid caplets or chewable tablets that will aid digestion and prevent annoying symptoms if taken with the first bite of dairy.
Calcium is also found in green leafy vegetables, caned sardines with bones, and oatmeal. If you have a difficult time meeting your daily calcium requirement, take a daily calcium supplement.
The two most available calcium supplements come as either calcium carbonate or calcium citrate. Calcium carbonate requires an acidic environment to be absorbed, thus it is best taken after eating a meal. On the other hand, calcium citrate does not require the extra acidity to be absorbed and can be taken without regard to meals. However, it provides the least amount of elemental calcium. Read this guide to calcium and calcium supplements provided by the National Institute of Health: Calcium Fact Sheet
| |||||
More articles by this author
Encouraging High Self-Esteem
Lactose Intolerant?
Where Does Obesity Come From?
