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  • Lactose intolerance

    Lactose intolerance is a condition in which individuals have difficulty digesting lactose, the sugar found in milk and dairy products. It occurs when the body doesn't produce enough lactase, the enzyme responsible for breaking down lactose into simpler sugars that can be easily absorbed by the body. As a result, undigested lactose moves into the colon, where it interacts with bacteria and leads to symptoms such as diarrhea, gas, and bloating.

    The severity of symptoms can vary among individuals with lactose intolerance. Some people may experience mild discomfort, while others may have more pronounced symptoms. The timing and severity of symptoms also depend on the amount of lactose consumed and an individual's level of lactase deficiency.

    It's important to note that lactose intolerance is different from a milk allergy. A milk allergy is an immune response to proteins in milk, whereas lactose intolerance is a digestive issue related to the inability to digest lactose.


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    <p><a href="">Registered Dietitian</a>&nbsp;discusses What is Lactose Intolerance.</p>

    Registered Dietitian discusses What is Lactose Intolerance.

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    <p><a href="">Registered Dietitian</a>&nbsp;discusses The Proper Management of Lactose Intolerance</p>

    Registered Dietitian discusses The Proper Management of Lactose Intolerance

  • What is Lactose Intolerance

    Lactose intolerance is a condition where the body lacks an enzyme called lactase, which is responsible for breaking down lactose, the sugar found in milk and dairy products. Without enough lactase, lactose remains undigested in the gut, leading to symptoms like bloating, gas, diarrhea, and abdominal discomfort.

    If you have lactose intolerance, there are several solutions you can try to eliminate or decrease the lactose content in your diet. Here are a few options:

    1. Lactase Supplements: You can take lactase supplements in the form of tablets or capsules before consuming lactose-containing foods or beverages. These supplements provide the necessary lactase enzyme to help digest lactose more effectively.

    2. Lactose-Free Dairy Products: Many grocery stores offer lactose-free versions of dairy products such as milk, cheese, and yogurt. These products have the lactose already broken down, making them easier to digest.

    3. Dairy Alternatives: There are numerous non-dairy alternatives available, such as almond milk, soy milk, rice milk, and oat milk. These products are typically lactose-free and can be used as substitutes in recipes that call for milk.

    4. Fermented Dairy Products: Fermented dairy products like yogurt and kefir contain active bacterial cultures that help break down lactose. Some people with lactose intolerance find they can tolerate small amounts of these products without experiencing symptoms.

    5. Gradual Introduction: Some individuals with lactose intolerance can tolerate small amounts of lactose without symptoms. You may try gradually introducing small portions of lactose-containing foods into your diet to see how your body responds.

    It's important to note that lactose intolerance varies among individuals, and what works for one person may not work for another. It's best to experiment with different solutions and find out what works best for you. Consulting with a healthcare professional or a registered dietitian can also provide personalized guidance and recommendations.

     Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health.    


    If you are looking to avoid foods with high quantities of lactose, here are some guidelines to follow:

    Foods to avoid:

    1. Milk: This includes all types of milk, such as cow's milk, sheep's milk, goat's milk, and any variations like high fat or low fat milk.
    2. Creams: Avoid heavy creams, light creams, and whipping creams.
    3. Ice cream: Most ice creams contain lactose and should be avoided.
    4. Soft cheeses: Generally, soft cheeses have higher lactose content. However, ripened cheeses like Brie, Camembert, and blue cheese may be better tolerated due to the ripening process.

    Foods to consider:

    1. Hard cheeses: Hard cheeses typically have lower lactose content. Examples include cheddar, Swiss, Parmesan, and Gouda.
    2. Dairy products with lower lactose: Some dairy products, like yogurt and cottage cheese, contain lower amounts of lactose. They are often made with the addition of bacterial cultures that digest lactose, making them more tolerable for individuals with lactose intolerance. However, it's important to check the labels for any added milk solids that may reintroduce lactose.

    It's worth noting that lactose tolerance can vary among individuals, and some people may be able to tolerate small amounts of lactose without symptoms. If you suspect lactose intolerance, it's best to consult with a healthcare professional or a registered dietitian who can provide personalized advice based on your specific needs and tolerance levels.

    Other solutions to make sure that you still do get your calcium and vitamin D, is that you can have other alternatives for milk such as soy milk or almond milk and still meet your nutritional requirements.

    Some key points are that there actually is a wide range between individuals as to how much lactose you can tolerate, so it is important to assess your individual tolerance. Some people might not be able to handle more than one serving of foods that have even a low level of lactose in it per day, while others might be able to have three servings spread out evenly throughout the day.

    It’s also important to keep in mind that lactose intolerance is different than a lactose allergy. A lactose allergy, you’ll have to completely eliminate lactose as you can have much more severe symptoms. Local Registered Dietician 

    In either case, you can go visit your medical doctor for more information and to officially be diagnosed, as well as visiting your local registered dietitian for more solutions of the dietary management. Local Nutritionist

    While lactose intolerance is usually harmless, its symptoms can indeed be uncomfortable. Fortunately, many people with lactose intolerance can manage their condition by reducing or avoiding lactose-containing foods and beverages. Lactase supplements or lactose-free alternatives are available to help individuals enjoy dairy products without experiencing symptoms. If you suspect you have lactose intolerance, it's best to consult a healthcare professional for proper diagnosis and guidance.

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