Honoring National Lactose Intolerance Awareness in February

National Lactose Intolerance Awareness Month is every February. Raising awareness of lactose intolerance promotes early detection, effective management, and improved quality of life for individuals affected by this condition. It also contributes to greater inclusivity and understanding of dietary needs within communities and healthcare settings. As a registered dietitian, I make sure my clients understand the symptoms of lactose intolerance but also, share the solution to have success with their everyday diet.

What is Lactose Intolerance?

What It Is: The partial or total inability to digest the natural sugar lactose, a sugar found in milk and other dairy products. It occurs when the small intestine does not produce enough lactase, an enzyme that breaks down lactose so the body can absorb it.
Understanding Symptoms: People may experience uncomfortable GI symptoms after consuming lactose-containing foods without realizing the underlying cause.
Dietary Management: Empowers others and yourself to make informed dietary choices. This includes identifying lactose-containing foods, choosing lactose-free or low-lactose alternatives, and understanding how to still get essential nutrients while avoiding symptoms.
Education and Research: Increased awareness encourages research, including prevalence, genetic factors, management strategies, and potential treatments. This ongoing research helps improve the understanding, diagnosis, and management.

While individuals with may need to limit their consumption of dairy products containing lactose, there are several lactose-free or low-lactose dairy options available that can be acceptable for them.

Food for Lactose-Intolerant Individuals

Lactose-Free Milk: Lactose-free milk is real dairy milk treated with the enzyme lactase to break down lactose into simpler sugars, making it easier to digest for those with lactose intolerance.
Hard Cheeses: Hard cheeses such as cheddar, Swiss, and Parmesan typically contain very low levels of lactose due to the fermentation process during cheese-making, making them more tolerable for individuals with lactose intolerance.
Yogurt: Some individuals with lactose intolerance can tolerate yogurt better than milk because yogurt contains live and active cultures that help break down lactose. Opting for yogurt with added probiotics can be beneficial.
Aged Cheese: Cheddar, Gouda, and blue cheese have lower lactose content compared to fresh cheeses, as the aging process allows for more lactose to be broken down.
Lactose-Free Dairy Products: Many dairy products, including cheese, yogurt, and ice cream, are available in lactose-free versions. These products are treated with lactase enzymes to remove lactose while retaining the taste and nutritional value of dairy.

It's important for individuals to experiment with different dairy options to find what works best for their tolerance level. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized guidance on managing lactose intolerance while ensuring adequate nutrient intake.

Nijya Noble has a passion for all things Fitness & Nutrition! Nijya is the owner of NK Fitness and Nutrition, LLC, where she is a private practice Registered Dietitian and fitness instructor. Nijya has a Bachelor of Science Degree in Athletic Training from Bowling Green State University and a Master of Science in Nutrition, Healthspan, and Longevity from The University of Southern California. Nijya was previously the staff dietitian at Meta (Facebook) and The Ohio State University Wexner Medical Center. Nijya leads out in a CDC approved virtual diabetes prevention program to help prevent the increase rates of diabetes within the community. Nijya has a social media community with over 30 thousand followers where she shares healthy recipes and nutrition tips. Nijya leads out in community nutrition and wellness programs and is the communications chair for the National Organization of Blacks in Dietetics and Nutrition. Nijya loves helping her clients reach their nutrition and fitness goals!

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