LACTOSE INTOLERANT

by Marie Dufour, RD - While some refer to it as "milk allergy," lactose intolerance is not truly an allergy, neither is it life-threatening.  It is an inability to digest lactose for lack or insufficiency of the enzyme lactase.  It affects 90% of Asians, 80% of Blacks, 53% of Hispanics, and 15% of Whites.  

Milk is a primary source of calcium in the diet, but lactose-intolerant individuals are not able meet their calcium needs by drinking milk.  They often resort to soy or rice beverages that have been supplemented with calcium.  Unfortunately, that kind of calcium (calcium carbonate) poorly disolves and deposits at the bottom of the carton.

In most cases, individuals can tolerate about ½ cup of milk daily, and can boost their tolerance by increasing their daily dose little by little.  Other strategies in getting milk into the diet of a lactose-intolerant person are:

- yogurt and hard cheeses: they contain less lactose;

- lactose-free milk;

- lactase tablets like Lactaid or Dairy Ease;

- foods rich in calcium: kale, broccoli, almonds, and fortified orange juice, canned sardines or salmon. 

If calcium-fortified soy, rice or almond milk are a primary source of calcium, make sure to shake the carton before pouring.

For bone and teeth health, get your calcium: milk is the best source.