Q: I love milk but I think I am lactose intolerant. What can I do?

A: People who are lactose intolerant do not produce enough lactase, the enzyme required to digest the milk sugar, lactose. Undigested lactose remaining in the small intestine is acted upon by natural intestinal bacteria, & may result in bloating, abdominal cramping, gas & diarrhea.

Lactose intolerant people should experiment to determine their level of tolerance to milk & milk products. Most lactose intolerant people can digest small amounts of milk. The main idea is to allow only small amounts of lactose to empty from the stomach into the small intestine at a time.

Most people who are lactose intolerant are still able to enjoy some milk & milk products in their diet. The level of intolerance between individuals varies. New research suggests that most people can enjoy up to 2 cups of milk a day if taken with a meal &/or in small amounts at a time.

Ideas for action...

1. Try consuming milk in smaller quantities (1/4 to 1/2 cup per serving) more often throughout the day. It's easier to digest smaller amounts of lactose at one time.

2. Try drinking milk with a meal. Eating foods together with drinking milk slows down digestion & in turn improves lactose digestion.

3. Eat hard cheeses. They contain very little lactose.

4. Eat yogurt. Although yogurt contains as much lactose as milk, the bacteria in yogurt help to digest this lactose.

5. Try whole milk; it may be better tolerated than skim milk since it is digested more slowly than lower fat milks.

6. Drink flavoured milks containing added sugar. This may improve the digestion of lactose.

7. Try lactose-reduced milks (e.g. Lactaid). These beverages contain little or no lactose. Or use lactase drops, capsules or tablets. Several br&s are available from most drug stores.

Milk is rich in protein, calcium, vitamin D, riboflavin & vitamin B12 – nutrients essential to good health. It is difficult for most people to obtain their daily requirements of calcium & riboflavin without consuming milk products. If you think you are lactose intolerant ask your doctor about taking a breath hydrogen test. This is the most accurate way to detect lactose intolerance.

- News Canada