Lactose Intolerance
Lactose: Friend or Foe | Symptoms of Lactose Intolerance | Definitions
How to Know for Sure - Diagnostic Test | People are Not All Alike
Tips to Manage Lactose Intolerance | Cooking Tips | Nutrition Tips
Eating Away from Home | Feeling Better | Resources
Dear Shopper:
Most of us take food for granted. We eat what we like, when we like, as much as we like! But if you suspect that the food you enjoy is making you sick, the questions become "How do I know for sure?" and "Which foods are safe?" In this section you'll find answers to your questions about lactose intolerance, a fairly common inability to digest the natural sugar in dairy products.
Don't jump the gun and assume you are lactose intolerant without a complete work-up by your physician. After all, there could be something else to blame.
If lactose intolerance is your problem, keep in mind that it is often not an "all or nothing" issue. Just because a large glass of milk on an empty stomach causes symptoms doesn't mean that smaller amounts will be a problem. Read on and learn how to make this special diet easier to swallow.
Jane Andrews, M.S., R.D.
Corporate Nutritionist
Wegmans Food Markets, Inc.
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Lactose: Friend or Foe?
Many people never need to think twice about lactose, the sugar naturally found in milk. They can drink a glass of milk two or three times a day, without any problem. For them, milk is fully digested in the intestines where lactose is broken down by the lactase enzyme and absorbed into the blood stream.
What if your intestine doesn't produce enough lactase enzyme? Then you may have trouble digesting milk or anything else that has lactose in it. You won't be alone; lactose intolerance affects 30 to 50 million Americans. As we get older, our bodies tend to produce less lactase enzyme. This is especially true for certain ethnic groups, such as people from Asian, Native American, African American and Jewish decent. Specific diseases and medications can also reduce the body's production of the lactase enzyme.
When people have discomfort after eating lactose foods, they have lactose intolerance. This is not the same as an allergy to milk. (see Definitions). It is important to note that the information in this brochure does not apply to people with milk allergies.
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What are the Symptoms of Lactose Intolerance?
Diarrhea, bloating, cramps and "gas" can start as soon as 30 minutes but usually 1-2 hours after eating foods containing lactose. Without enough lactase enzyme, much of this lactose passes undigested into the large intestine where it absorbs water and becomes food for bacteria. Gas and acids form causing abdominal discomfort along with diarrhea.
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Definitions
Casein is a protein that is found in dairy products such as milk, ice cream, cheese and yogurt. It may also be found in ingredients that are derived from milk. You'll need to read labels and look for words and/or ingredients that may indicate the presence of milk proteins. For more information on how to use our Lactose-Free List as a starting point for shopping for casein free foods, check out our FAQs.
Lactose is the natural sugar in milk.
Lactase is an intestinal enzyme that digests milk sugar into simpler sugars that can be absorbed into the blood.
Enzymes are proteins found in all plants and animal cells. They help start and keep chemical reactions going.
Lactose Maldigestion means that there is not enough lactase enzyme to digest lactose. There are three different types:
- Primary Adult Lactase Deficiency: This inherited genetic trait most commonly begins to appear in adolescence and early adulthood. Lactase production decreases as a normal part of weaning and aging, and happens to a varying degree in different individuals. Some ability to produce lactase generally remains. The amount of lactase still produced influences whether symptoms of lactose intolerance will occur. This is the most common type of lactose deficiency.
Some studies suggest that even everyday stomach upsets can disrupt normal balance of bacteria and lactase in the intestines, causing temporary lactose intolerance. Since the body tends to work on a "use it or lose it" basis, the less lactose a person takes, the less enzyme the body will produce to digest it. Avoiding lactose for these people can actually make the problem worse. Gradually adding back lactose containing foods may rebuild tolerance to dairy products. - Secondary (acquired) Lactase Deficiency: Sometimes a normal intestine can lose the ability to digest lactose because of an infection, disease, intestinal surgery or the extended use of medications. Some of the diseases that can cause this type of lactose intolerance include Sprue, Cystic Fibrosis, Diabetic Gastropathy, Whipple's Disease and Alcoholism. Extended use of aspirin, non-steroidal anti-inflammatory drugs (like Advil) and antibiotics can result in secondary lactose intolerance. The lactose intolerance often goes away when the medication is stopped.
- Congenital Lactase Deficiency: There is no lactase enzyme at all in the intestine of an infant with this extremely rare congenital birth defect that affects only a few dozen people in the world. Symptoms include diarrhea, dehydration and failure to thrive. The infant must be put on a strict lactose-free diet for life.
Lactose Maldigestion is when a person has low lactase activity. Formerly classified as lactose malabsorption. May or may not have symptoms.
Lactose Intolerance refers to the discomfort a person may experience due to lactose maldigestion. It's possible to have some degree of maldigestion, but not experience lactose intolerance.
Milk Allergy (unrelated to lactose intolerance) is the immune system's reaction to the protein, not the lactose, in milk and dairy products. Symptoms may include: asthma, bronchitis, coughing, sneezing, constipation, diarrhea, gastroesophageal reflux, vomiting, hives or poor growth in children.
Milk allergy is very different from lactose intolerance, and all dairy containing foods must be avoided. Contact your physician if you suspect a milk allergy.
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How to Know for Sure: Diagonstic Test
Think lactose intolerance is making you uncomfortable? First check with your physician. Other more serious medical conditions can cause similar symptoms. If needed, your physician may order a diagnostic test (measuring lactase enzyme activity). These tests commonly use a large amount (50 grams) of lactose—like drinking 4 (8 oz each) glasses of milk at one time! That's why a positive test does not necessarily mean that smaller amounts of lactose won't be tolerated.
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People are not alike!
- People can tolerate different amounts of lactose. It's important to know your individual tolerance.
- Eating small amounts of lactose without exceeding your tolerance may actually improve the lactase enzyme activity in your small intestine.
- Some lactose-intolerant people may not be able to tolerate raffinose, a sugar found in beets, green peas, lima beans, chick peas (garbanzos) and molasses.
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Tips to Manage Lactose Intolerance
Tips | How to Read Food Labels |Lactose-Containing Foods | Questionable Foods
Foods That May Contain Lactose | Low Level Lactose Foods
SAFE Foods and Ingredients | Lactose-Free Foods
Tips:
- Including small amounts of lactose at each meal may actual build tolerance to these foods. Try adding a small amount of milk in soups or casseroles a month or two after symptoms begin.
- Limit the amount of lactose eaten at any one time. Symptoms can be minimized by having small amounts of lactose at various times of the day.
- Digestion of a lactose-containing food is better when it's eaten with a meal rather than eaten alone. Some people have fewer problems when milk is combined with another food such as cereal, or cooked in pudding or soup. Lactose is sometimes tolerated better when it's part of a high fiber meal.
- Lactose-containing foods with a higher fat content such as whole milk or ice cream may be better tolerated because fat slows passage through the intestine allowing whatever lactase there is more time to work.
- Sweetened milk beverages such as chocolate milk may be better tolerated since the added sugar may slow down the release of lactose from the stomach into the intestine.
- Lactase enzymes are available in the form of drops or tablets which can aid in the digestion of lactose. The Lactaid tablets come in regular and extra-strength (more lactase per tablet). See Low Level Lactose Foods for more information on enzyme-treated products.
- Acidophilus supplements, sold in Nature's Marketplace (see Lactose-Free Foods), provide the digestive tract with beneficial bacteria. Some people with lactose intolerance (secondary to antibiotic use) have fewer symptoms after supplementing with acidophilus. Examples include Nature's Way Primodopholis and the kid-pleasing strawberry-flavored American Health chewable acidophilus.
- If these steps don't help, or your doctor has ordered a lactose free approach, see Low Level Lactose Foods for low lactose and lactose free foods.
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How to Read Food Labels
You won't see the lactose listed as part of "Nutrition Facts." Steer clear of lactose by investigating the "Ingredients" that are listed just below the Nutrition Facts. Since lactose is milk sugar, the most obvious sources are dairy products (such as milk and whey). See the chart below for common sources of lactose.
Federal labeling requires that ingredients be listed by the greatest in weight first to the least weight last. If the first four ingredients are not milk-based, the amount of lactose in the product will be small. Use caution until you know what level of lactose is tolerable.
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Lactose-Containing Foods
Product | Serving Size | Lactose in grams |
|---|
| Sweetened condensed milk (undiluted) | 1 cup | 30 |
| Evaporated milk (undiluted) | 1 cup | 24 |
| Yogurt (low fat milk) | 1 cup | 15 |
| Low fat or non fat milk | 1 cup | 12 |
| Whole milk | 1 cup | 11 |
| Yogurt (whole milk) | 1 cup | 11 |
| Buttermilk | 1 cup | 10 |
| Ice milk | 1/2 cup | 9 |
| Ice cream | 1/2 cup | 6 |
| Whey, sweet dry | 1 Tbsp | 6 |
| Ricotta cheese | 1/2 cup | 3-6 |
| Half 'n half cream | 2 Tbsp | 1.25 |
| Light cream | 2 Tbsp | 1 |
| Whipping cream | 2 Tbsp | .75 |
| Cottage cheese | 1/2 cup | 3 |
| Orange sherbet | 1/2 cup | 2 |
| American cheese | 1 oz | 2 |
| Blue cheese | 1 oz | 1 |
| Mozzarella cheese | 1 oz | 0.8 |
| Cream cheese | 2 Tbsp | 0.8 |
| Whey, sweet liquid | 1 Tbsp | 0.8 |
| Swiss cheese | 1 oz | 0.5 |
| Cheddar cheese | 1 oz | 0.5 |
| Butter | 2 pats | 0.1 |
| Margarine | 2 pats | trace |
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Questionable Foods
"Non-Dairy" is no assurance that the product is lactose free. A product labeled "Non-Dairy" often means the milk fat has been replaced by a vegetable fat. "Non-Dairy" products may contain other ingredients, such as whey, which contain lactose. Always double check the ingredient statement!
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Foods That May Contain Lactose
Check the ingredient list before purchasing any of these foods, supplements or medications.
- Infant formulas (except soy-based formulas)
- Commercial pie crusts and pie fillings
- Prepared cakes and sweet rolls
- Caramels, fudge and coated or tablet-style candies
- Breaded frozen products
- Creamed vegetables or vegetables in sauces
- Specialty instant coffee blends (with sugar, creamer and flavoring)
- Powdered coffee creamers
- Imitation dairy products (such as imitation cheese or imitation sour cream)
- Party dips
- Powdered soft drink mixes
- Cream cordials and liquors
- Cold cuts, hot dogs, bologna
- Certain types of bread (such as butter top)
- Certain sauces, gravies and salad dressings
- Frosting
- Certain prepared or processed foods
- Prescription and over-the-counter drugs* such as aspirin or vitamin tablets
*Lactose is used as a bulking agent, a tablet-binding agent or coating for pills. Look under "inactive" or "other" ingredients. If lactose is listed, or if other ingredients are not specified, avoid the product and consult your pharmacist or physician.
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Low-Level Lactose Foods
Total avoidance of lactose may not be necessary. The following foods containing low levels of lactose may be okay depending on your tolerance level.
Cheese with trace levels (less than 0.5 gram lactose) Natural, aged cheese (such as Cheddar, Parmesan and Swiss) can be digested by many people with lactose intolerance. During the cheese making process, most of the lactose is drained off with the whey (a liquid portion). The small amount that remains in the curd is changed to lactic acid during ripening (aging) of cheese. Only trace amounts of lactose remain.
Cheese with low levels (less than 5 grams lactose) Fresh unripened cheese (such as mozzarella, cream cheese and ricotta) are not aged. Only part of the lactose that remains in the curd has a chance to convert to lactic acid. Cottage Cheese, also a fresh unripened cheese, generally has additional milk or cream mixed with the curd. Therefore, fresh cheeses contain more lactose than aged cheeses.
Processed cheese foods and cheese spreads are made by melting natural cheese to stop the aging process and then adding other ingredients, including whey or milk. Cheese foods and cheese spreads contain lactose.
An easy way to check for lactose in cheese is to look at the Nutrition Facts under "Sugar" Since the sugar in cheese is lactose, you can easily see how much lactose the cheese contains. If the sugar is listed as zero, then the cheese contains no more than half a gram of lactose per ounce. Compare to 12 grams of lactose in an 8 ounce glass of milk.
Yogurt contains some lactose but part has been converted to lactic acid by the bacterial cultures that have been added. Also, some yogurt manufacturers add the lactase enzyme to yogurt which can aid in the digestion of yogurt. Unfortunately, all yogurts are not produced the same. Some chocolate yogurts in the dairy case and many frozen yogurts are repasteurized which reduces the amount of bacterial culture in the product. These should be used with caution. Always look for the words "Live and Active Cultures" on the label when purchasing yogurt.
Enzyme-Treated Milk has had a lactase enzyme product added that breaks down the lactose before you drink it. You can buy the enzyme yourself and pre-treat your milk or take it with lactose-containing foods. Lactaid and Dairy Ease are two brand name products available over-the-counter in the antacid section.
The following are treated products available in the dairy section:
Lactaid Brand
- 70% Lactose Reduced, 1% Milk
- 70% Lactose Reduced Non Fat Milk
- 70% Lactose Reduced 1% Low Fat Chocolate Milk
- 100% Lactose Reduced Non Fat Milk
- 70% Lactose Reduced Low Fat Cottage Cheese Available in Nature's Marketplace
(see Lactose-Free Foods)
Upstate Milk for Life Brand
- Lactose Free Milk
- Lactose Reduced Milk
Facts about lactose-reduced products:
- Real dairy milk—The lactase enzyme has been added to milk during regular processing so that the lactose content is reduced.
- Tastes sweeter than regular milk because the enzyme breaks down the lactose sugar into two digestible sugars, glucose and galactose, which are sweeter.
- Unopened, has a 40-45 day expiration because it is ultra-pasteurized. Once opened, it should be consumed within seven days.
- Lactase-treated milk can be used to make other cultured products such as yogurt and sour cream. However, the enzyme cannot be added to an already-cultured food product such as buttermilk or yogurt (it does not work on acidic foods).
- Can be used just like regular milk in cooking and baking.
Milk Substitutes
- Soy Milk is a nutty, slightly sweet tasting beverage made from soy beans. It is a good source of protein and can be enriched with calcium and vitamin D. Generally found in 1 quart shelf stable containers, this milk substitute can be used as a beverage or cooking and baking.
- Rice Milk is a light, slightly sweet beverage which is also available in 1 quart shelf stable containers. It is made from brown rice and can be enriched with calcium and vitamin D. Note that rice milk is not a good source of protein. It can be used as a beverage or in cooking.
- Almond milk is similar in taste to rice milk but with a slight almond flavor. It is generally made from almonds and rice, and can be enriched with calcium and vitamin D. It's natural sweetness and almond flavor is perfect for desserts and shakes. Not a good source of protein.
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SAFE Foods and Ingredients
Lactic acid; lactate, lactalbumin and calcium lactate compounds DO NOT contain lactose.
"Pareve" or "Parve" Labeled Foods
Because Jewish dietary laws require separation of meat and milk, the "Pareve" marking is used to identify products that contain neither meat nor dairy-based ingredients.
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Lactose-Free Foods
Although not required, some products may be labeled as "Lactose Free." These products do not contain any lactose-containing ingredients. Fresh plain meats, poultry, fish, fruits and vegetables NEVER contain lactose!
Here are just some examples of lactose-free foods available at Wegmans.
Special Note: Products may be reformulated. Always re-check the ingredient statement before purchasing.
Wegmans Nature's Marketplace
In selected stores there is a section called "Nature's Marketplace" which specializes in natural foods. Here you'll find products appropriate for people with food allergies and intolerances. For example, we carry a wide assortment of vegetarian items that are lactose-free.
| Some of the Lactose-Free Products available in Nature's Marketplace include: |
|---|
- Soy, rice and almond beverages
- Van's Frozen Belgian Waffles
- Tofutti Non Dairy Frozen Desserts
- Rice Dream Non Dairy Frozen Dessert
- Amy's Frozen Beans and Rice Burrito
- Amy's Frozen Tofu Vegetable Lasagna
- Amy's Soy Cheese Pizza
- Advantage 10 Roasted Vegetable Pizza (without cheese)
- Shedd's Willow Run and Hain Margarines
- Honey Almond Elegant Rice Pudding
- Imagine Foods Pudding
| - Health Valley Raisin Oatmeal Cookies
- Veggie Grated Parmesan Cheese Alternative
- Arrowhead Mills Pancake and Baking Mix
- Carob Morsels
- White Wave Silk Yogurts
- Tofutti Cream Cheese Alternative
- Imagine Creamy Soups
- Silk Soy Milk Creamer
- Tofu-rella Soy Mozzerella
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Here are just a few of the many lactose-free breads that we carry at Wegmans.
| Food You Feel Good About Breads from our Central Bakery: |
|---|
- Wegmans Sliced Italian Bread
- Wegmans Country Wheat
- Wegmans Lite Wheat Bread
- Wegmans Lite Italian Bread
- Wegmans White and Wheat Pitas
| - Wegmans Lite, Wheat and Regular English Muffins
- Wegmans Honey Apple Oat Bread
- Wegmans Big and Crispy Frozen Bagels
- Wegmans Pizza Dough
|
Other Products from our Central Bakery |
|---|
|
| From In-Store Bakeries |
|---|
- Farmstyle Bread
- Baguette
- Pani Italian
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Wegmans Brand lactose-free product list
Dairy
Margarine
- Smart Beat
- Weight Watcher Extra Light
- Promise Ultra • Wegmans 52% Oil Spread (in tub)
- Fleischmann's Unsalted Sticks
- Fleischmann's Lower Fat Margarine
- Benechol
Creamers
- Rich's Farm Rich Non Dairy Creamer
- CoffeeMate Non Dairy Creamer
Cheese
- A processed cheese alternative called "Smart Beat Fat-Free Non-Dairy Slices"
- Most Cracker Barrel cheeses contain 0 grams of lactose
Desserts
Frozen
- Fruit sorbet
- Italian ice
- Tofutti soybean Non Dairy Frozen Dessert. ("sherbet" typically has milk in it and "sorbet" does not.)
Pudding Mixes (prepared with a lactose-free milk)
- Several Jello Pudding Mixes are lactose free including Banana Cream, Chocolate Fudge, Pistachio, Lemon and French Vanilla. (Caution: Jello Fat Free Pudding Mixes do contain lactose.)
- Royal Pudding Mixes that are lactose free include: Dark Sweet Chocolate, Pistachio,
Vanilla and Butterscotch.
Cake Mixes
- Pillsbury Angel Food Cake Mix
- Duncan Hines Moist Yellow Cake and Fudge Marble
Frostings
- Pillsbury French Vanilla and Chocolate Fudge Creamy Frosting
- Duncan Hines Chocolate and Vanilla Homestyle Frosting
Cookies
- Wegmans The Ultimate Fudge Crème Cookie
- Sunshine Reduced Fat Vienna Finger Sandwich Cookies
- Keebler Pecan Sandies
- Nabisco Ginger Snaps
- Honey Maid Graham Crackers
Pie Crust
- Keebler Graham Cracker Ready Crust
Frozen Foods
- Weight Watchers Smart Ones Angel Hair Pasta
- Healthy Choice Beef Macaroni
- Michelina's Linguini and Clam Sauce
- Mrs. T's Potato and Onion Pierogies
Snacks
- Triscuits, Ritz
- Nabisco Premium Saltines
- Keebler Toasteds Compliments Sesame Crackers
- Wegmans Wheat Crackers
- Vivant Vegetable Crackers
- Food You Feel Good About Pretzels
Miscellaneous
- Hot Cocoa Mix
- Ghirardelli Chocolate Mocha and Chocolate Hazelnut Hot Chocolate
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Cooking Tips
Cooking can sometimes be a problem with lactose intolerance. Baked goods are especially difficult because many ingredients commonly used contain lactose.
If the recipe calls for: | Substitute this: |
|---|
| 1 cup milk (for baking or cooking) | 1 cup soy milk |
| 1 cup milk (for yeast dough) | 1 cup ginger ale |
| 1 cup buttermilk | 1/2 cup milk substitute + 1/2 cup water + 1 Tablespoon vinegar or lemon juice |
| 1 cup sour cream | 1 cup plain yogurt |
| 1 cup cream cheese, ricotta or cottage cheese | 1 cup tofu, cream cheese substitute |
| milk chocolate | dark or semi-sweet chocolate |
Nutrition Tips
The key to good nutrition is variety! Dairy products are important for several essential nutrients, including protein, riboflavin (a B vitamin), vitamin D, and most importantly, calcium. For better health in years to come, it's wise to find other ways to get these nutrients. A registered dietitian can see how your diet measures up and share suggestions to help you stay healthy.
Protein-rich foods include meat, poultry, fish, eggs, legumes (dried beans), and soy products. Each 8 ounce glass of milk has the same amount of protein in 1 ounce of meat or fish.
Riboflavin-rich foods include yogurt, meat, spinach and mushrooms.
Vitamin D helps the body absorb calcium. Since this vitamin is also produced from sunlight, people who are rarely out in the sun are at greatest risk for vitamin D deficiency. Look for vitamin D fortified foods or consider taking a vitamin D supplement.
Calcium's role in bone health is not limited to children. Each year more than 1.5 million Americans have fractures because of thin, brittle bones, a condition known as osteoporosis. Several studies have shown a high incidence of osteoporosis among people with lactose intolerance. A diet low in calcium and vitamin D puts you at greater risk for osteoporosis.
Dietary Reference Intake (RDI)
| | Calcium (in milligrams) | Percent Daily Value (%DV) |
|---|
| Children | | |
| 1-3 years | 500 | 50% |
| 4-8 years | 800 | 80% |
| 9-18 years | 1,300 | 130% |
| Adults | | |
| 19-50 years | 1,000 | 100% |
| 51-70 years | 1,200 | 120% |
| On estrogen | 1,000 | 100% |
| 65 plus years | 1,500 | 150% |
Source: Dietary Reference Intake for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, National Academy of Sciences, National Academy Press, Washington, D.C., 1997.
Low Lactose Sources of Calcium
One of the best sources of calcium is the lactose-reduced or lactose-free milk. Some lactose-reduced milk has extra calcium added. Low-lactose cheeses and yogurt are also good sources of calcium. Non-dairy sources of calcium include dark green leafy vegetables, oysters, tofu, salmon, sardines, shrimp, almonds or calcium-fortified orange juice.
Food | Amount | Calcium (in milligrams) | Percent Daily Value (%DV) |
|---|
| Yogurt, Low Fat | 1 cup | 415 | 42% |
| Cheese, Swiss | 1-1/2 oz | 408 | 41% |
| Cheese, Cheddar | 1-1/2 oz | 306 | 31% |
| Lactaid Milk | 1 cup | 300 | 30% |
| Sardines with bones | 2 oz. | 217 | 22% |
| Salmon with bones | 2 oz. | 135 | 14% |
| Tofu | 1/2 cup | 130 | 13% |
| Turnip Greens, cooked | 1/2 cup | 99 | 10% |
| Almonds | 1/4 cup | 94 | 9% |
| Kale, cooked | 1/2 cup | 90 | 9% |
| Okra, cooked | 1/2 cup | 50 | 5% |
| Broccoli, cooked | 1/2 cup | 36 | 4% |
| Whole Wheat Bread | 1 slice | 20 | 2% |
Consider a calcium supplement food is the best way to get calcium, but if you need a supplement...
Limit doses to no more than 600 milligrams (60% Daily Value). Your body can't absorb larger amounts at one time.
Take with meals to help the calcium tablets dissolve and improve absorption. Food helps stimulate production of the stomach acid needed to dissolve calcium supplements. This is especially important for older adults.
Add vitamin D unless you're already taking a multivitamin. Choose a supplement with between 200 to 400 International Units (50-100% Daily Value) vitamin D.
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Eating Away from Home
Whether you're dining out or eating take-out food at home, it pays to ask questions!
- Many restaurants will accommodate special diets. Call ahead to see if the restaurant provides this service.
- If you are not sure whether a food item contains lactose, do not hesitate to ask the server (or Wegmans prepared foods clerk) what ingredients are in the item and how it is prepared.
- Avoid cream sauces and gravies.
- Chinese and Thai cuisine are generally lactose free (except for desserts).
- Many salads have cheese and croutons. You can ask the server or clerk to eliminate these items from the salad.
- Salad dressings such as Italian, French and Vinaigrette are generally lactose free.
- If an item is sautéed in butter ask to sauté in oil instead.
- Ask to substitute a low-lactose cheese (such as Swiss or Cheddar) for a lactose-containing cheese when ordering a sandwich or entree.
- Order broth-based soups instead of cream soups.
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Feeling Better
After symptoms have disappeared and you're feeling better, you may be advised to add a small amount of one food at a time back into your diet for a few days. The serving size will be adjusted as you work hand in hand with your physician or registered dietitian to determine your individual tolerance.
Above all, READ LABELS! There are many everyday food products on the supermarket shelves that are suitable for someone on a lactose restricted diet…if you take time to check the ingredient lists.
RE-CHECK LABELS! Food companies may change ingredients. If so, the ingredient list will also be changed -without any other apparent change on the label. Once you become familiar with the words to watch out for, it only takes an extra minute to make certain a package of food is okay.
When in doubt, write to the food company (the mailing address is just below the ingredient list on the package label), check with your physician, or call a registered dietitian at your local hospital or health department.
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Resources
Hotline
For answers to nutrition question call the American Dietetic Association Consumer
Hotline at 1-800-366-1655. Pre-recorded messages and voice mail allow consumers to
get answers to their nutrition related questions.
Websites
Check out our Lactose Free Recipes and Prepared Foods, or other helpful nutrition information at our personalized website: Recipes
Contact the American Dietetic Association at www.eatright.org
Recommended Readings
Dobbler M, Lactose Intolerance, American Dietetic Association, 1997.
Baird P, Be Good To Your Gut, Blackwell Science, 1996.
Brody J, Personal Health, in New York Times, May 28, 1997, p. C9.
Carper S, Milk Is Not For Every Body, Penguin Group, 1996.
Aranda-Michel J, Living Well with Lactose Intolerance, Mass Market Paperback, 1999.
Updike S, The Lactose Free Cookbook, Warner Books, 1998.
Other Sources of Information
The Dairy Council, "Managing Lactose Intolerance," Dairy Council Digest 65 (1994):9-11.
Aurisicchio L, Pitchumoni CS; "Lactose Intolerance" in Postgraduate Medicine 95 (1994):113-120.
Hoyer GE. "The Clinical Significance of Disaccharide Maldigestion" in American Journal of Clinical Nutrition 59 (1994):735-415.
Moron A, "Tummy Troubles: What's Your Gut Reaction?" in Current Health 22 (1995):30-32.
Ozsoylu S, "Yogurt Can Be Used for Lactose Intolerance" in Archives of Pediatric and Adolescent Medicine 148 (1994):660.
"For the Love of Dairy" Lactaid Inc.:1996.
"Can You Become Lactose Intolerant as an Adult?" Tufts University Newsletter: October 1999.
"Milk (Milk?) May Ease Lactose Intolerance" HealthSCOUT@eDiets. Feb 2000.
McBean L, Miller G, "Allaying fears and fallacies about lactose intolerance" Journal of the American Dietetic Association 671-676 (1999).
Miller G, Jarvis J, McBean L, Handbook of Dairy Foods and Nutrition, National Dairy Council 1999 .
Have questions or comments? Contact Us.
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