Thriving with lactose intolerance

Living with lactose intolerance can be challenging, but it's manageable with the right strategies. Lactose intolerance occurs when the body doesn't produce enough lactase, the enzyme needed to digest lactose, the natural sugar in dairy products like milk and cheese. This can cause discomfort such as bloating, gas, and diarrhea when consuming dairy. However, by paying careful attention to diet and lifestyle, individuals can avoid these symptoms and maintain a healthy, balanced diet.

The amount of lactose that individuals with lactose intolerance can tolerate varies, but research suggests that most can handle 12-15 grams of lactose per day (equivalent to up to 250 mL of regular dairy milk), and possibly more if the lactose is consumed in smaller amounts throughout the day.

Lactose content in dairy products varies widely. While regular milk is high in lactose, many common cheeses like cheddar, feta, and even soft cheeses like brie and camembert contain very little lactose per serving. Although yoghurt is typically high in lactose, some varieties are low in lactose or even lactose free and are usually well tolerated. Yoghurts with added live bacterial cultures are often easier to digest.

Nutritional Benefits of Dairy Foods

Dairy foods, including milk, yoghurt, and cheese, are packed with nutritional benefits. They are rich sources of bone-strengthening calcium, which is hard to find in high amounts in other food groups. Dairy also provides essential nutrients like protein, carbohydrates, vitamin B12, iodine, phosphorus, potassium, vitamin A, riboflavin, and niacin. Despite these benefits, only 1 in 10 Australians consume adequate amounts of dairy or suitable alternatives. Children aged 2-3 are the highest consumers, while adults aged 51-70 years are the lowest.

Lactose free Options

To offer more choices for people with lactose intolerance, there is a wide range of lactose free dairy foods available in supermarkets. These products usually have lactase added to them, which breaks down lactose into glucose and galactose, making them easier to digest. Pauls Zymil offers excellent lactose free substitutes for regular milk, cream, and custard, and is widely available in supermarkets across Australia.

Sources:

• Dietitians Australia. (n.d.). Lactose intolerance. Retrieved from https://dietitiansaustralia.org.au/healthy-eating/nutrition/lactose-intolerance

• Australian Government Department of Health. (2013). Australian Dietary Guidelines. Retrieved from https://www.health.gov.au/resources/publications/the-australian-dietary-guidelines?language=en

• National Health and Medical Research Council (NHMRC). (2013). Australian Dietary Guidelines. Retrieved from https://www.nhmrc.gov.au/health-advice/public-health/nutrition

• Healthdirect Australia. (n.d.). Lactose intolerance. Retrieved from https://www.healthdirect.gov.au/lactose-intolerance

• Better Health Channel. (n.d.). Lactose intolerance. Retrieved from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/lactose-intolerance

• CSIRO. (n.d.). Managing food intolerances. Retrieved from https://www.csiro.au/en/research/natural-environment/land/managing-food-intolerances