Lactose Intolerance Diet

The enzyme lactase, which enables the stomach to break down lactose, is normally produced in the body when we are children and the amount of lactase we produce decreases as we age. In certain groups of people, such as African-Americans, Native Americans, Asians, and Hispanic populations, the level of this enzyme decreases rapidly once adulthood is reached. The descendants of Northern Europeans tend to retain higher levels of this enzyme.

When the body does not produce lactase, the remaining lactose goes all the way into the colon, where the bacteria breaking it down can cause digestive discomfort, bloating, gas, or even diarrhea. Therefore, these people may choose to go on a low-lactose or lactose-free diet to prevent the symptoms of their lactose intolerance. In addition, people with Crohn’s disease or celiac disease may find it helpful to reduce dietary lactose. A lactose intolerance diet is not one designed for weight loss, but one could certainly lose weight on a diet like this if they chose foods carefully.

Dairy products are the first to go, although people on a lactose-free diet will have to eliminate all vegetable dishes and baked goods which contain milk as well. Some cheeses contain very little lactose and may be tolerated by some individuals. Yogurt can also be eaten by some lactose intolerant people. Fortunately, you do not have do go without your breakfast cereal, because calcium-fortified soy milk is lactose-free! Products such as “Lactaid” help lactose intolerant people enjoy treats like ice cream on an occasional basis.

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