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Lactose Free Diets :

Mar 28, 2007

Lactose is the natural sugar found in milk. This milk sugar is found in every kind of milk, whether from goats, cows, or from humans. As babies we have an enzyme called lactase, that will digest the lactose. However many people produce less and less of the enzyme as they grow into adulthood. The Lactose can no longer be properly digested, and remains in the intestine - encouraging the growth of bacterial colonies.

Symptoms include anything from stomach-ache, severe cramps, diarrhea, and flatulence. Severity of Lactose intolerance differs from person to person. For some, milk and dairy products must be eliminated completely, - for others they need only be restricted.

Lactose Free Diet - Foods to Avoid

The following foods contain the same amount of lactose as half a cup of milk:

Condensed milk (2 tablespoons)
Evaporated milk (1/4 cup)
Processed cheese (85 g)
Sour cream (1/2 cup)
Yogurt (1/2 cup)
Ice Cream (1/2 cup)

These foods contain small amounts of lactose, and can be tolerated by most people:

Butter
Cottage cheese
Cream cheese
Cheese (cheddar, swiss, etc)

There are some that experience symptoms from eating breads or breakfast cereals (which may contain a small amount of lactose). In this situation ingredient labels must be read very carefully - even foods like chocolate, and cordials can contain lactose as a sweetener).

Calcium Intake

One of the biggest issues with a reduced lactose, or lactose-free diet is maintaining adequate calcium levels. Fortunately dairy is not the only major source of available calcium.

Vegetables	Calcium Content	Lactose Content
Calcium-fortified orange juice, 1 cup	308-344 mg	0
Sardines, with edible bones, 3 oz.	270 mg	0
Salmon, canned, with edible bones, 3 oz.	205 mg	0
Soymilk, fortified, 1 cup	200 mg	0
Broccoli (raw), 1 cup	90 mg	0
Orange, 1 medium	50 mg	0
Pinto beans, 1/2 cup	40 mg	0
Tuna, canned, 3 oz.	10 mg	0
Lettuce greens, 1/2 cup	10 mg	0
Dairy Foods
Yogurt, plain, low-fat, 1 cup	415 mg	5g
Milk, reduced fat, 1 cup	295 mg	11g
Swiss cheese, 1 oz.	270 mg	1g
Ice cream, 1/2 cup	85 mg	6g
Cottage cheese, 1/2 cup	75 mg	2-3g

Lactose-Free Diet Guidelines

On completely lactose free diet, calcium supplements may be required. Many people also consume soy bean products - such as soy milk, and soy cheese. Lactase enzyme is available in tablet and liquid form, and when added to milk, allows the lactose to break down.

Most foods can be enjoyed on a Lactose-free diet; red meat, poultry, fish, eggs, mushrooms, fruit, vegetables, grains (rice, pasta, etc).

All processed foods (baked goods, cookies, desserts, etc) must be carefully checked.

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