People who suffer from lactose intolerance often needlessly avoid dairy products, according to the National Institutes of Health.
About 30 million Americans are deficient in the enzyme lactase, causing a condition called lactose intolerance. It can cause bloating, cramps, flatulence, diarrhea, stomach ache, even nausea.
Previously, it was thought that avoiding dairy products was the only way to avoid the symptoms. That meant the people didn't get such nutrients as calcium, protein, magnesium, potassium, zinc, and phosphorous, more of which are found in dairy products than others.
A National Institutes of Health study shows that 8 ounces of milk, small helpings of yogurt, and hard cheese, particularly if eaten with other foods throughout the day, may effectively manage symptoms.
NIH recommends starting with small amounts of dairy — one-fourth cup to one-half cup of milk with meals. Chocolate milk is also an alternative to unflavored white milk. Some say that it is easier to digest.
Many find that Low-lactose cheeses are acceptable small servings. Try Swiss, Colby, Monterey Jack, and mozzarella.
Finally, don't avoid dairy because of a self-diagnosis of lactose intolerance. See your doctor.