What’s a hot summer without the occasional ice cream cone?

Or a morning bowl of cereal and sliced fruit, floating in… nothing?

“Torture!” might be the response from many, but to the sizable population of lactose intolerant food consumers in Michigan life without dairy is often reality. Lactose present in milk-based products including cheese, many desserts, sandwich spreads, and even certain cooking sauces can cause stomach discomfort and sickness to those considered lactose-intolerant.

But since February is National Lactose Intolerance Awareness Month, TheHUB talked to experts at the United Dairy Industry of Michigan (UDIM) to help separate fact from fiction and give those with milk sensitive tummies a new take on an often misunderstood condition.

UDIM has recruited doctors, nurses and other medical professionals to explain why dairy is an important and essential source of daily nutrients – and why intolerance doesn’t have to mean total avoidance.

Fact: Calcium in dairy products promotes healthy teeth and bones, along with helping to protect against lead’s absorption into the body for those who’ve been exposed to the toxic element.

Skipping that cold, refreshing, little carton might be the choice of some students in the lunch line, but it also means skipping a serving of calcium and other essential vitamins, which help combat lead and give the body needed nutrients. One alternative is lactose-free milk.

Fiction: Milk allergy and lactose intolerance are the same thing.

Only a doctor is trained to diagnose lactose intolerance, says Janice Jackson, registered dietitian nutritionist and nutrition marketing manager for UDIM. Substituting plant-based milk substitutes for dairy is not necessary for lactose intolerance, while substitution might be recommended for an allergy. But self-diagnosis shouldn’t take the place of an appointment with the family physician to determine any health status. “Many people self-diagnose, thinking that the gas or bloating they’re experiencing comes from milk or dairy,” says Jackson. “You could have other digestive conditions that have nothing to do with dairy or lactose intolerance.

Fact: Along with calcium, dairy foods are loaded with protein, potassium and vitamins A, D and B12, all of which can help maintain a healthy diet.

“Eliminating dairy without needing to do so robs the body of key nutrients,” Jackson says.

Fiction: Lactose intolerance is a permanent condition. Lactose is a natural sugar mainly found in dairy foods.

Lactose intolerance is best defined by the symptoms that might be experienced after ingesting more lactose than the body can digest, but intolerance can be reduced by slowly re-introducing dairy products into one’s diet. This prevents the body from entirely losing ability to digest lactose. “Keep some milk in your diet so you can keep the enzymes that help you digest lactose in your digestive system,” says Jackson. “If you don’t use it, you’ll lose it. If you keep some dairy in your diet, you’ll keep that enzyme alive. Don’t cut out an entire food group.”

Fact: It takes 10 cups of spinach to get the calcium from one cup of milk.

Drinking milk is a central issue in the lactose-sensitive diet. How much is needed for nutrition? How much might be too much? Lactose-free milks have the same nutrients as conventional milk. Another option is saying “cheese” to a popular milk-based product. Jackson recommends hard cheeses, like cheddar, Colby, and Monterey Jack, which naturally contain lower amounts of lactose, to those who have sensitivity. There’s also the smart choice of a longtime favorite healthy snack: yogurt. “It’s great,” adds Jackson, “because it contains live and active cultures, and it actually helps to digest the lactose.”

To learn more visit: milkmeansmore.org

  dairy protects against lead absorbtion, Lactose Intolerance, Milk Maans More, United Dairy Industry of Michigan