Milking It

With age many adults feel bloated after consuming certain milk products.  It's not uncommon for my nutrition counseling clients to tell me they can not drink a glass of milk without getting stomach cramps. However they also report feeling fine when consuming certain cheeses, yogurts and / or ice creams.  The reason this may occur is two fold. 

1. As we age it is not uncommon for the enzyme lactase, which breaks down lactose (a sugar in milk) to decrease.  If lactose is not broken down, it will stay in the intestine rather than be adsorbed into the bloodstream and therefore cause cramps.
2. The other reason is that certain processed foods contain less lactose - so with the little lactase enzyme you have left, you may be able to handle a yogurt but not a glass of milk.

Having a little bit of knowledge can solve this digestive issue.

1. Be aware of the amount of lactose in certain foods. See chart below.
2. Consider milk alternative products such as Almond Milk, Soy Milk, Rice Dream or Hemp Milk.  Also look for lactose free yogurts and cheeses. Daiya cheese is made from cassava and arrowroot plants which are known for their melting properties.  You can find this at Giant Eagle and Whole Food stores for about $5.00 for an 8 oz package.  I also recently found a delicious almond milk based yogurt called "Amande."  It sells for about $1.19-1.49 at Heinen's grocery stores.  Important point to mention- these products contain no cholesterol, are generally lower in saturated fat and sodium and also contain some fiber.
3. Check on line for other dairy free products at  www.godairyfree.org.

Milk & Other Dairy Products	Approximate Lactose
Condensed Milk, ½ cup	20g
Whole, 2%, 1%, Fat-free, Chocolate, 1 cup	12.5 g
Evaporated Milk, ½ cup	12 g
Yogurt, plain, ¾ cup	12 g
Goat Milk, 1 cup	10.8 g
Buttermilk, 1 cup	10 g
Kefir. ¾ cup	8 g
Vanilla Ice Cream, ½ cup	5-6 g
Yogurt with Probiotics, ¾ cup	4-9 g
Cottage Cheese, ½ cup	3 g
Orange Sherbet, ½ cup	2 g
Cream Cheese, Swiss Cheese, 1.5 oz	1.5 g
Blue Cheese, Colby Cheese 1.5 oz	1.2 g
Mozzarella Cheese, 1.5 oz	1.1 g
Gouda Cheese, 1.5 oz	0.9 g
Cheddar or Processed Cheese, 1.5 oz	0.8 g
Half and Half Cream, Light, 1 Tablespoon	0.6 g
Sour Cream, 1 Tablespoon	0.5 g
Whipping Cream, whipped, 1 Tablespoon	0.4 g
Parmesan, grated, 1 Tablespoon	0.2 g
Lactaid Milk, 1 cup	0.1 g
Butter, 1 teaspoon	trace