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Strategies and tips No matter who you are, no matter what your age, ethnicity, or genetic history, you need calcium. Without it, you’re at risk for serious bone fractures and osteoporosis. To maintain bone health, adults need 1000 mg of calcium a day, teens and seniors need 1200 mg, and children need 800 to 1000.
Because dairy products are among the richest source of calcium, one sure way to get your Recommended Daily Allowance is to enjoy three servings of dairy each day.
Which sounds perfectly yummy for most of us. After all, milk, pudding, cheese and ice cream are favorite foods for many. But for the 25% of Americans who are lactose intolerant, they can be a major source of discomfort.
What is lactose intolerance?
Lactose intolerance is a sensitivity to milk and milk-containing products. It’s caused by a deficiency of lactase, the enzyme that breaks down the sugar in milk, which is called lactose. Most humans are born with enough lactase to handle an all-dairy diet, but production of the enzyme can decrease with age. Without enough lactase, the lactose ferments in the intestine, causing gas, bloating, abdominal cramps, and diarrhea. Roughly 25 percent of U.S. adults are estimated to have low lactase levels. Yet, few actually experience symptoms.
Those who do experience symptoms, and avoid dairy as a consequence, are at risk for calcium deficiency.
Ways to increase tolerance
Calcium is one of the most important nutrients in dairy products. Fortunately, many lactose-intolerant people need not avoid dairy altogether. In fact, you shouldn’t unless your doctor advises you to. Studies have shown that people with low lactase levels can consume the recommended number of servings of most dairy products without discomfort. The following tips may help you consume dairy foods with less discomfort.
Drink milk with meals or a snack, instead of on an empty stomach. Solid foods help slow digestion and give your body more time to digest the lactose, which helps reduce symptoms.
Many lactose-intolerant people can enjoy small portions of milk products. Experiment to see how much dairy you can have within a 24-hour period before symptoms appear. Start with small portions and gradually work up to three servings a day.
Aged cheeses like cheddar, colby, swiss and parmesan are naturally low in lactose and usually easily digestible by those who are lactose-intolerant.
Yogurt is also good because cultured dairy foods like yogurt contain friendly bacteria that help digest lactose. Take advantage of lactose-free milk and dairy products, like Sorrento® Plus Lactose-Free Mozzarella String cheese.
Calcium-rich foods: Another option
Calcium-fortified foods are a good alternative. Many juices are now calcium-fortified, as are breakfast cereals and bars. Other food sources of calcium include baked beans, almonds, sockeye salmon, canned sardines with bones, and dark green vegetables like broccoli. And be sure to avoid excessive consumption of caffeine and soda, and diets that are extremely high in fiber, which can decrease calcium absorption.
Don’t forget vitamin D
Though most people link calcium to strong bones, vitamin D sometimes gets overlooked—and it shouldn’t. Vitamin D helps the body absorb calcium better, and a deficiency causes disease of the bones and fractures. To maintain strong bones and get enough calcium and vitamin D in your diet, stay active with weight-bearing exercise and get 15 minutes of sunlight several times a week. And enjoy snacks like Sorrento® Plus High in Calcium and Vitamin D Mozzarella String Cheese.\
Bottom line:
Even though lactose intolerance is common, it’s not a threat to good health. People who have trouble digesting lactose can learn through trial and error which dairy products and other foods they can eat without discomfort and which ones they should avoid.
Many lactose-intolerant people can enjoy milk, ice cream and cheese if they eat them in small amounts or eat other foods at the same time. Others can use lactase liquid or tablets to help digest the lactose. A carefully chosen diet, with calcium supplements if your doctor recommends, is the key to reducing symptoms and ensuring optimum nutrition. |
