Milk Matters cont.1

Most people with lactose intolerance do not require a completely lactose-free diet.

Is self-diagnosis of lactose intolerance accurate?

In some cases, self-diagnosis of lactose intolerance may be the result of culturally based attitudes toward or misinformation about milk and its effects on health. Consequently, many people may be unnecessarily limiting or depriving themselves of the best source of calcium and other nutrients, to the detriment of their overall health.

For instance:
• Ethnic minorities may consume less calcium in their diets because they believe that their ethnic group as a whole is lactose intolerant.
• Many people believe, incorrectly, that all milk and milk products are fattening.6 Among adolescents, particularly females, claims of lactose intolerance may be attempts to avoid the calories in milk.
• Children and teenagers may also maintain that they have lactose intolerance because advertising suggests that milk isn’t "cool."7

What are calcium consumption strategies for patients with lactose intolerance?
Although the degree of lactose intolerance varies, most people with lactose intolerance do not require a completely lactose-free diet. Milk and milk products should not be completely eliminated because they provide key nutrients such as calcium, vitamins A and D, riboflavin, and phosphorus. Studies indicate the following strategies can diminish symptoms in people who have lactose intolerance:

• Drink low-fat or fat-free milk in servings of 1 cup or less.
• Consume low-fat or fat-free milk with other food, such as breakfast cereal.
• Consume other dairy products, such as low-fat or fat-free hard cheeses or cottage cheese, or low-fat or fat-free ice cream or yogurt. These foods contain a lower amount of lactose per serving compared with milk and may cause fewer symptoms.8
• Choose lactose-free milk and milk products, which have an equivalent amount of calcium as regular milk.
• Use over-the-counter pills or drops that contain lactase, which can eliminate symptoms altogether.
• Consume calcium-fortified foods such as orange juice with added calcium, soy beverages with added calcium, and some fortified breads and breakfast cereals.

Some non-dairy foods, such as spinach and broccoli, are also healthy sources of calcium. However, the body absorbs much less calcium from these foods compared to milk or milk products.