Randy Bird Sports Nutrition

Lactose intolerance is defined as the inability to digest lactose (a type of sugar found in milk and other dairy products).

Symptoms include:
Abdominal bloating, Abdominal cramps, Gas, & Diarrhea

Research has shown that those with lactose intolerance can consume a moderate amount of milk. By increasing milk consumption slowly over a couple of weeks, most people can increase their ability to comfortably digest milk products. Up to 8oz can usually be handled when consumed with a meal. Some benefit from taking the lactase enzyme. The most common brand for these pills is Lact-aid®. Take 1-2 of these pills with meals that contain dairy.

Products that have little or no lactose include:
Yogurt
Cheddar Cheese
Mozzarella Cheese
Cottage Cheese
Soy Milk
Dairy Ease® Milk (Lactase Enzyme is added to this)
Lact-Aid® Milk (Lactase Enzyme is added to this)

BOTTOM LINE:
If you are lactose intolerant, you don’t need to eliminate dairy. Just consume moderate amounts and choose products like the ones above.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.