Got Gas? It Could be Lactose Intolerance

How about treatments?

LI is most often controlled through adjustments to the diet. For small children, all lactose-containing foods should be avoided. For adults and older children, the amount of lactose that can be tolerated will vary. Some people may be able to eat butter and aged cheeses which have low levels of lactose, while others may find a glass of milk won't bother them, but two will. Only through trial and error, can people with LI discover the type and amounts of dairy products that are tolerated.

Tips for reducing dairy intake:

• Eat lactose with other foods
• Read food labels carefully
• Have smaller portions of lactose
• Try a milk substitute (soy or rice milk)
• Yogurts with "live cultures" may be better tolerated

If avoiding dairy is a problem, there are several commercial products available that contain the enzyme lactase. These products come in several different varieties. One type is a liquid drop that can be added to milk to break down the lactose content. The lactose can be reduced anywhere from 70 to 90%. Another is in a pill form that's swallowed just before, or with the first bite of dairy. Still more are chewable tablets that are also taken at the start of a meal containing dairy. Lactose reduced milk, ice cream, cheeses, and other dairy products are now readily available.

Be on the lookout for hidden lactose. Up to 20% of medications use lactose as a base, a pharmacist will know which ones. Read food labels carefully, foods containing whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder will contain lactose. Other foods that may contain lactose are:

• Bread and other baked goods
• Breakfast drinks
• Candies and snacks
• Chewing gum
• Commercial pie crusts
• Cookies and sandwich cookie fillings
• Cream cordials and liquors
• Creamed vegetables
• Dips
• French fries (lactose is a browning agent)
• Instant coffee (with sugar, creamer, flavoring)
• Instant potatoes
• Lunch meats
• Margarine
• Pancakes, biscuits, and cookie mixes
• Powdered coffee creamers
• Processed breakfast cereals
• Pudding and mixes
• Salad dressings
• Soups

But don't I need to get calcium from milk?

• Infants to 6 months: 210 mg
• 7 months to 1 year: 270 mg
• Children 1 to 3: 500 mg
• 4- to 8-year-olds: 800 mg
• 9- to 13-year-olds: 1300 mg
• 14- to 18-year-olds: 1300 mg
• 19- to 50-year-olds: 1300 mg
• Pregnant & nursing women: 1000 mg (14 to 18 years: 1300 mg)
• 51 and older: 1200 mg

Calcium, as we all know from the famous commercials, is necessary for "strong bones and healthy teeth." Women and girls in particular need to make sure they get the proper amount of calcium every day.

People avoiding, or cutting back dairy foods need to get their calcium from other sources. Fortunately, drinking a glass of milk is not the only way to get calcium! A physician or nutritionist may recommend a daily calcium supplement. There are numerous varieties of supplements, and enlisting the help of a health care professional to choose the appropriate one is essential. For those who would like to get calcium from a food source, I have listed below several foods that have significant amounts of calcium, yet are non-dairy.

To sum up…

There are many myths, fallacies and controversy surrounding lactose intolerance. It's not known why our bodies stop being able to digest milk sugars, but we do know the result can be embarrassing and distressing symptoms. The best way to combat LI is to be armed with knowledge about what foods cause symptoms, and how to avoid them.

Non-dairy calcium-rich foods