Lactose Intolerance

What is Lactose and Lactose Intolerance?

Lactose is a sugar that is found in dairy products. Some individuals cannot digest lactose. When lactose is not digested you may have discomfort when eating foods with lactose in it.

Foods You Should Avoid

Milk Yogurt Cheese Ice Cream Sour Cream

What Happens if I eat these Foods?

Gas Bloating Cramps Diarrhea Nausea

What can you have?

Soy and Almond milk or Lactaid milk are available in the dining commons right here on campus and at any grocery/convenience store for you to enjoy in a glass or on your cereal! Look for lactose-reduced foods in the dairy section of the supermarket Supplement forms can help you with consuming milk products: LACTAID makes chewable tablets to eat before consuming dairy products or drops to add to milk products before consuming the foods The enzyme lactase is available in supplement form which can reduce the lactose content in foods by 70% allowing you to eat them without provoking symptoms NOTE: Different people have different levels of lactose intolerance. Some people have less severe reactions to certain dairy products such as yogurt or hard cheese because of the process in which it is made

Why Do You Need Dairy Products?

Dairy sources are our major source of calcium. Calcium is needed for strong bones in all individuals-especially athletes! 99% of calcium is stored in our bones and teeth!

Without enough calcium you may be at risk for:

Muscle aches, cramps and weakness Decreased bone density Increased risk for bone fractures and Osteoporosis later in life

Sometimes people with lactose intolerance dont get enough calcium because they cannot consume dairy products The good news is there are other foods that contain calcium too! NON-DAIRY products HIGH in Calcium:
Rhubarb, frozen, cooked Sardines with bone Spinach, frozen, cooked Salmon, canned, with bone Soy milk, unfortified Orange Raw Broccoli

Serving Size
1 cup 3 oz. 1 cup 3 oz 1 cup medium 1 cup

Amount of Calcium (In Milligrams)

348mg 325 mg 291 mg 181 mg 61 mg 52 mg 41 mg

Note: A calcium supplement such as Viactiv can be taken in order to ensure that you meet your calcium needs! You need 1000 milligrams of calcium per day!

Remember to check the label!

Lactose can be found in several places including vitamins, medications and even processed foods. If any of the following words are listed on the ingredient label-the product will contain lactose: Milk Lactose Whey Curd Milk by-products Dry milk solids Non-fat dry milk powder

References:
"Dietary Supplement Fact Sheets." Office of Dietary Supplements (ODS). National Institutes of Health. Web. 31 Oct. 2011. <http://ods.od.nih.gov/factsheets/list-all/>. Fuhrman E. Dairy alternatives. Beverage Industry [serial online]. November 2008;99(11):13. Available from: Business Source Premier, Ipswich, MA. Accessed October 31, 2011. "Lactose Intolerance." Lactose Intolerance. Vol. 09-2751. National Digestive Diseases Information Clearinghouse (U.S.) and National Institute of Diabetes and Digestive and Kidney Diseases (U.S.), 2009. Print. Mannie, Ken, Joe Carlson, and Scott Sehnert. "Athletic Nutrition Bytes: Fueling the Body for Competition." Coach and Athletic Director 77.5 (2007): 9,9-10,12-13. ProQuest. Web. 31 Oct. 2011. Mandali, Swarna L. "Coaching the Vegetarian Athlete." Journal of Physical Education, Recreation & Dance 82.2 (2011): 44,44-47,56. ProQuest. Web. 31 Oct. 2011. Maughan, Ron J. "Dietary Goals and Eating Strategies." Olympic Textbook of Science in Sport. Chichester, UK: Wiley-Blackwell, 2009. Print. Maughan J. "Role of Micronutrients in Sport and Physical Activity." National Center for Biotechnology Information, 1999. Web. 1 Oct. 2011. http://http://www.ncbi.nlm.nih.gov/pubmed/10746356
National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Lactose intolerance. Available at: http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance. Accessed October 20, 2011.