What is Lactose Intolerance? :: Take Control Tips :: Decoding The Dairy Case :: Health Professionals :: latest News :: In The Kitchen
Dairy food labels can be difficult to decode, but these tips will help take the mystery out of grocery shopping for those who are avoiding lactose.
- Look for “Lactose-Free” on the milk label
- Remember, lactose-free milk has the same nine nutrients and delicious taste as traditional milk – only the natural milk sugar lactase has been removed. In addition to good taste, lactose-free milk is available in a range of brands, including national and local store varieties.
- Reach for yogurt and cheese
- Yogurt with live active cultures helps the body’s ability to digest lactose.
- Hard cheese like Cheddar and Swiss are naturally low in lactose and are good sources of calcium, phosphorus and protein.
- Steer clear of following ingredients noted on labels, as they can aggravate symptoms:
- whey
- milk
- lactose
- curds
- milk by-products
- dried milk
- milk solids
- nonfat dry milk powder
The good news is that even with a food sensitivity like lactose intolerance, you can still enjoy a rich, balanced diet. In fact, health authorities agree that many individuals with real or perceived lactose intolerance do not need to eliminate dairy consumption completely, allowing them to benefit from dairy’s unique nutrient package every day. Click here to see how to keep dairy in your diet.
For information from the Food and Drug Administration on how to decode food labels, click here.
- Only a doctor can diagnosis lactose intolerance.
- Lactose intolerance is not a disease or allergy – it is simply the digestive system's inability to break down the milk sugar lactose.
- Most lactose sensitive individuals can drink up to two glasses of regular milk a day with no symptoms.
- A person would need to consume 8 cups of spinach to get the same amount of calcium found in 1 cup of milk.
