How Do You Know If You're Lactose Intolerant?

Turner - Biology

Lactose Intolerance

Article # 1 Turner - Biology The Lowdown on Lactose Intolerance

How Do You Know If You're Lactose Intolerant? If you have frequent stomach pain, bloating, gas, or diarrhea, it's important to see your doctor. Do not diagnose yourself. Your symptoms could be signs of something more serious than lactose intolerance. Your doctor can recommend a simple test to determine if you are lactose intolerant.

If you have lactose intolerance, your body can't fully digest the amount of lactose (the major sugar found in milk) consumed. Most people who have trouble digesting lactose have low levels of an enzyme called lactase (i.e., lactose maldigesters).

Myths About Lactose Intolerance

Myth: If you are diagnosed with low levels of the enzyme lactase, you should avoid all milk and milk products. Fact: Many lactose maldigesters (people with low lactase levels) can drink 1 cup of milk a day with a meal - or up to 2 cups; one with breakfast, the other with dinner - without developing symptoms. Others, however, are affected after eating much smaller amounts of lactose. Also, the type of milk or milk product and the conditions under which it is eaten can affect how well you handle lactose. See the "Rules to Live By" section for tips on how to reduce your chance of symptoms.

Myth: You will always get symptoms after eating foods with lactose if your body has low levels of lactase. Fact: Many people with low lactase levels (i.e., lactose maldigesters) don't even know it. That's because lactose maldigesters can still digest some lactose and will only develop symptoms when they eat more lactose than their enzyme level can handle.

Myth: It is not important for you to consume milk or milk products if you're a lactose maldigester, or have been diagnosed as lactose intolerant (i.e., develop symptoms after a test dose of lactose). Fact: Giving up milk and milk products is unnecessary, nutritionally unwise, and not recommended. About 73% of the calcium in the American food supply comes from the Milk Group. In fact, it's hard to find a better source of readily available calcium! Plus, milk and milk products provide important nutrients your body needs, including calcium, protein, riboflavin, vitamins A, D (when fortified), and B12, phosphorus, magnesium, and potassium. Research shows that people who get ample amounts of calcium may reduce their risk of osteoporosis (weak bones that easily fracture), hypertension (high blood pressure), and some cancers. Turner - Biology Myth: If your body can't absorb lactose, it also can't absorb the calcium in milk. Fact: Calcium is absorbed just as well whether or not you can digest lactose. But if you have lactose intolerance (symptoms) and cut back on milk (and therefore calcium), you may be putting yourself at greater risk of osteoporosis. Your health care provider can help you come up with strategies for including calcium-rich milk and milk-products in your diet.

Myth: Lactose is found only in milk and milk products. Fact: Lactose is found in many foods you probably wouldn't suspect, including bread and other baked goods, processed breakfast cereals, and instant potato soups. A food contains lactose if the ingredient list mentions any of the following words: milk, whey, curds, milk by-products, dry milk solids, or nonfat dry milk powder. Lactose may also be present in small amounts in prescription drugs and over-the-counter medications. Ask your doctor or registered dietician if the medication you are taking contains lactose.

Did You Know?

Most adults need 1,000 mg of calcium a day. You can meet your needs by consuming at least 3 servings from the Milk Group each day.

Many individuals who have trouble digesting lactose can drink at least 1 cup of milk with a meal such as breakfast or dinner without any symptoms.

Six Rules To Live By Easy Ways To Enjoy Milk And Milk Products If You're Lactose Intolerant

1. Pair the Milk. Drink milk in servings of 1 cup or less along with meals or snacks. If you still get symptoms, try even smaller amounts more often throughout the day.

2. Older is Wiser. Try natural aged or ripened cheeses such as Swiss and cheddar. Not only do these cheeses contain little, if any, lactose, but they are an important source of calcium and other essential nutrients.

3. Get a Little "Culture." Choose yogurts that carry the "live and active cultures" seal. These "friendly" cultures act like lactase since they "break down" the lactose in the digestive tract. If you're having sweet acidophilus milk, cultured buttermilk, or yogurt without active cultures, have small servings with meals or other foods.

4. Chill Out. Small (1/2 cup) servings of ice cream or frozen yogurt can cool you down - usually without causing symptoms. Turner - Biology 5. Reduce It. You can buy lactose-reduced and lactose-free milk and milk products in many grocery stores. Feeling adventuresome? You can make your own lactose-reduced milk by treating it with a lactase enzyme available in many pharmacies. Or, take a lactase tablet just before eating a lactose- containing food.

6. Go to the Pros. Call your doctor, registered dietician, or other health care provider for help in finding ways to enjoy milk and milk products if you have difficulty digesting lactose.

On The Lookout For Lactose?

Product Lactose (grams)

Milk (all types), 1 cup 12-13

Yogurt, 1 cup 12-12

Ice Cream, 1/2 cup 3-3.5

Cottage Cheese, 1/2 cup 2-3

American Cheese, 1 1/2 oz 1.5-3

Swiss Cheese, 1 1/2 oz 1.5-3

Cheddar Cheese, 1 1/2 oz 1.5-3

Process Cheese, 2 oz 4-6

Sardines, 3 oz 0

Salmon w/ Bones (canned), 3 oz 0

Tofu (processed w/ calcium salts), 3 oz 0

Broccoli (cooked), 1/2 cup 0

Collard Greens (cooked), 1/2 cup 0

Source: National Digestive Diseases Information Clearinghouse. Lactose Intolerance, 1994.

Help! My Medication Is Making Me Sick!

The Bad News: Taking some medications, radiation treatments, having gastric surgery, or sometimes just having the flu may make it harder to digest lactose.

The Good News: It's only temporary. Once the flu is gone or you are no longer taking medications, you can generally handle lactose again. Turner - Biology Questions for Article readings: ANSWER ON SEPARATE PIECE OF PAPER

Article #1:

1. What are the symptoms of Lactose Intolerance? 2. What is Lactose? 3. What is Lactase? 4. Can people, who are Lactose Intolerant, have milk or milk products? 5. What nutrients are found in milk products? 6. What diseases are related to low levels of these nutrients? 7. Explain one of the “Six Rules To Live By.” 8. What is a “culture”? 9. Can someone have “temporary lactose intolerance”? Explain how.

Article #2:

1. What two sugars make up Lactose? 2. Briefly describe the three ways lactose intolerance can occur in an individual. 3. Distinguish between lactase deficiency and lactose intolerance. 4. List 2 reasons why self-diagnosis of lactose intolerance, by way of elimination diet, is a bad idea. 5. List 5 ways of testing for lactose intolerance. If you suspect that you are lactose intolerant, which test would you choose. Explain the pros and cons of the test you selected. 6. List 4 ‘hidden’ sources of lactose in your diet. 7. Explain ways lactose intolerance can be treated. 8. What are the long term consequences of lactose intolerance?