Lactose Intolerant? 5 Dairy Foods You Can Still Eat
April 19, 2018
About 68 percent of people in this world have something in common: eating too much dairy can cause some not-so-pleasant digestive problems. If you’re one of them, you probably know that lactose is to blame.
But did you know that you may not have to avoid every single dairy product? Here’s why you may have become lactose intolerant in the first place, along with a few low-lactose options you can try.
Some people produce enough of the lactase enzyme throughout their entire life, while others gradually produce less as they get older. You can also develop lactose intolerance as an infant or child.
You’re more likely to be lactose intolerant if you belong to certain ethnic or racial groups, particularly those that historically have consumed little dairy. It tends to be more prevalent among people of East Asian, West African, or Arab descent than people from Northern Europe, who have eaten dairy for centuries.
There are several different variations in this gene. Certain ones have been associated with the ability to produce enough lactase enzyme and digest lactose throughout life. On the other hand, a couple variations have been linked to a greater likelihood of developing lactose intolerance as an adult.
How do you know which variation you have? You can find out about this gene and others by completing a genetic test as part of Habit Core.
But did you know that you may not have to avoid every single dairy product? Here’s why you may have become lactose intolerant in the first place, along with a few low-lactose options you can try.
Lactose Intolerance 101
As you may have guessed, lactose is a sugar found in milk, yogurt, and other dairy products. When you eat lactose, your body digests it with an enzyme called lactase. If you don’t produce enough of this enzyme, the lactose stays undigested in your gut and causes unpleasant symptoms like gas and bloating.Some people produce enough of the lactase enzyme throughout their entire life, while others gradually produce less as they get older. You can also develop lactose intolerance as an infant or child.
You’re more likely to be lactose intolerant if you belong to certain ethnic or racial groups, particularly those that historically have consumed little dairy. It tends to be more prevalent among people of East Asian, West African, or Arab descent than people from Northern Europe, who have eaten dairy for centuries.
Your genes can play a role too
Every person has a gene called MCM6, which plays a role in regulating the production of the enzyme lactase.There are several different variations in this gene. Certain ones have been associated with the ability to produce enough lactase enzyme and digest lactose throughout life. On the other hand, a couple variations have been linked to a greater likelihood of developing lactose intolerance as an adult.
How do you know which variation you have? You can find out about this gene and others by completing a genetic test as part of Habit Core.
Dairy foods with little or no lactose
Depending on how sensitive you are, you may still be able to eat certain dairy foods. You can try lactose-free versions of milk, yogurt, and sour cream as well as these five dairy products that are naturally low in lactose.1. Aged Hard Cheeses
For example, Parmesan, Swiss, and cheddar. Since cheese is primarily made up of fat and protein, most of the sugar (lactose) gets taken out during processing. However, softer cheeses like brie and mozzarella tend to have more lactose because less of it gets taken out.2. Greek Yogurt with Probiotics
Because Greek yogurt is strained more than regular yogurt, it tends to have less lactose. Look for a brand with live and active cultures: these beneficial bacteria (a.k.a. probiotics) help further break down the lactose.3. Butter
Butter is made up almost entirely of fat (saturated fat to be specific). Almost all of the lactose is taken out during processing.4. Kefir
This yogurt-like drink has a tart, creamy flavor. Because kefir is fermented, it has probiotic bacteria that help break down most of the lactose. However, if you’re very sensitive, look for brands that are labeled lactose free.5. Quark
Quark is best described as yogurt’s creamier cousin. It’s technically a cheese but has a mild, neutral flavor that complements both sweet and savory dishes. You’ll usually find quark in the dairy aisle at specialty markets and health food stores.
