A recent column about dairy foods brought these questions from Nancy in Arizona: “Are you paid by the dairy association? Why would you claim that lactose intolerant people can eat dairy in moderation?”
No, Nancy, I am not paid by the dairy or any other food industry organization. The statement in my previous column that people with an intolerance to lactose (the natural sugar in milk products) can still enjoy dairy foods in moderation was not my claim. It was a statement based on current research.
A 2021 update on the diagnosis and treatment of lactose intolerance in the journal Nutrition Research states: “Although in the past the focus was mainly on the exclusion of milk and dairy products from the diet, today we try to maintain a minimum daily [intake] of these foods.”
The current recommendation is for people with lactose intolerance to limit rather than totally avoid lactose. Here’s a few reasons why:
While the symptoms of lactose intolerance are real — it affects over 60% of the world’s population — most people with the condition can tolerate small amounts (12-15 grams) of lactose per day, according to multiple sources, including another 2021 article on the topic in SN Comprehensive Clinical Medicine.
One cup of milk contains about 12 grams of lactose. A half-cup of ice cream contains about 14 grams. Greek yogurt contains about 5 to 8 grams per cup, and 1.5 ounces of most natural cheeses like cheddar, Swiss, mozzarella and Parmesan contain less than 1 gram. Lactose-free milk, yogurt and ice cream contain none.
Lactose intolerant or not, there are good reasons to enjoy moderate amounts of dairy foods if one so chooses. In addition to their rich nutritional profile, there is good evidence that the consumption of these foods help control blood pressure and may even lower risk for Type 2 diabetes, according to a 2019 scientific review published in Advances in Nutrition. This review also reports data that a moderate intake of dairy foods is associated with a lower risk for colon and bladder cancers.
Here are some strategies recommended for those with lactose intolerance who still wish to consume dairy products.
• Choose lactose-free or low-lactose varieties, which have the same nutritional profile as regular milk products.
• Try small amounts of lactose-containing foods along with other foods. Some people may not tolerate a straight glass of milk but can eat a small amount of milk with cereal, for example.
• Choose aged cheeses, which tend to be harder cheeses. These dairy foods are very low in lactose.
• Give fermented foods like yogurt and kefir a try. The live and active cultures in these foods are good bacteria called “probiotics” that help the body digest lactose and thus relieve the symptoms of lactose intolerance.
Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of “Quinn-Essential Nutrition: The Uncomplicated Science of Eating.” Email her at [email protected].
