Lactose: Simple Tips for Tolerance
Most people who are lactose intolerant can still enjoy milk products every day. Here are some tips that can make it easier for your body to digest lactose.
The more milk you drink, the more you can drink
Studies show that the more milk you drink, the less lactose intolerant you can become. Most people with lactose intolerance can recondition their digestive systems to accept dairy products, without discomfort, by drinking small quantities of milk at a time, for a period of a few weeks, then slowly increasing the amounts. Try it – you'll find the results really worthwhile.
To build your tolerance, try drinking 1/4 cup (60 mL) to 1/2 cup (125 mL) of milk with meals, 2 to 3 times a day for 3 to 4 weeks. Then, gradually increase the amount.
What the research shows
The majority of adults diagnosed with lactose intolerance can drink milk. Studies show that most lactose intolerant people can consume 250 mL (1 cup) of milk with a meal or 500 mL (2 cups) when spread throughout the day.1-4 Even the severely intolerant are usually okay with half a glass ( 1/2 cup/125 mL) of milk at a time, with a meal.
Try these practical tips:
- Eat yogurt. It contains live bacteria that help break down lactose and is usually tolerated even by people who suffer from severe lactose intolerance.
- Try Mozzarella and aged cheeses like Cheddar, Swiss, Blue and Brie, etc. They contain almost no lactose.
- Have milk with meals or with other foods, not by itself on an empty stomach.
- Drink milk in several small servings throughout the day, instead of drinking a whole glass at one time.
- Reach for chocolate milk. It seems to be better tolerated than regular milk.
- Use milk products in recipes with other ingredients.
- Opt for special, lactose-reduced milks, or use lactase drops or tablets.
Which foods contain lactose?
Lactose is found in milk products. Here is a table that represents the lactose content of some common milk products:
| Lactose content of some usual milk products5 | ||
|---|---|---|
| Milk product | Serving | Lactose content (g) |
| Milk, whole | 250 mL (1 cup) | 13.56 |
| Milk, 2% M.F. | 250 mL (1 cup) | 12.92 |
| Milk, 1% M.F. | 250 mL (1 cup) | 13.41 |
| Milk, skim | 250 mL (1 cup) | 13.18 |
| Yogurt | 175 g (3/4 cup) | 12.32 |
| Cheese, Cheddar | 50 g (1 ½ oz) | 0.12 |
| Cheese, Swiss | 50 g (1 ½ oz) | 0.03 |
| Cheese, Mozzarella | 50 g (1 ½ oz) | 0.04 |
| Cheese, Parmesan | 50 g (1 ½ oz) | 0.08 |
Sources
- Pribila BA et al. Improved lactose digestion and intolerance among African-American adolescent girls fed a dairy-rich diet. Am J Diet Assoc 2000;100:524-528.
- Suarez FL et al. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. Am J Clin Nutr 1997;65:1502-1506.
- Suarez FL et al. A comparison of symptoms after the consumption of milk or lactose-hydrolysed milk by people with self-reported severe lactose intolerance. N Engl J Med 1995;333:1-4.
- Johnson AO et al. Correlationof maldigestion, lactose intolerance and milk intolerance. Am J Clin Nutr 1993;57:399-401.
- Canadian Nutrient File, Health Canada, 2007b version.
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