Lactose Intolerance Lessons So You Don’t Break Up with Dairy

Do you ever feel GI discomfort when you enjoy a slice of pizza or a bowl of ice cream? Gas, bloating, or tummy rumbles can indicate lactose intolerance. Lactose intolerance occurs when the body does not produce enough of the enzyme lactase needed to digest lactose, the sugar in milk. Some people are just born predisposed to lactose intolerance, while others may develop it later in life due to the natural decline of lactase with age. It's important to distinguish between lactose intolerance and a milk allergy. A milk allergy is an immune reaction to proteins in milk, while lactose intolerance is a digestive issue caused by the inability to digest lactose.

Lactose Intolerance Does Not Mean You Need to Avoid Dairy

The good news is that lactose intolerance does not have to mean dairy avoidance! For individuals with lactose intolerance, there are a variety of lactose-free and lower-lactose dairy options, along with other management strategies that may help them enjoy the taste and nutrition benefits of dairy foods with minimal or no symptoms.  If you're experiencing lactose intolerance, try lactose-free milk, hard cheeses, yogurts, or lactose-free versions of your favorite foods.

Lactose-free real dairy milk provides the same powerful package of 13 essential nutrients as regular dairy milk, including Vitamin A, vitamin D, zinc, selenium, and protein, which are necessary for healthy immune function and overall wellness. Dairy milk is made lactose-free either by adding the natural enzyme lactase to milk to break down lactose or by ultra-filtering milk, where milk is passed through filters and separated into water, minerals, lactose, protein, and fat are then recombined to create a product that is higher in protein and calcium and lactose-free.

Hard cheeses like Cheddar, Swiss, and Parmesan are naturally low in lactose. Pair Cheddar cubes with fruit for a midday snack, or add it to salads, and tacos. Switch to Swiss slices for burgers, paninis, and sandwiches. Sprinkle Parmesan on baked potatoes, vegetables, or favorite pasta dishes.

Yogurt contains live and active cultures, which aid in the digestion of lactose and make it easier to tolerate for those with lactose intolerance. When you choose Greek yogurt, you get twice the protein of regular yogurt. Yogurt goes well with fruit and granola for a quick breakfast, adds a creamy protein punch to smoothies, and makes for an excellent mayonnaise substitute in recipes, reducing fat and calories. There is lactose-free yogurt, but this may not be necessary.

It's now easier than ever to have your ice cream and enjoy it too even if you're lactose intolerant. Through innovative processes and technologies, dairy manufacturers have improved the variety and availability of low-lactose and lactose-free dairy products. You can now find lactose-free milk, yogurts, cheeses, ice cream, on-the-go smoothies, and protein shakes.

Remember, lactose intolerance doesn't have to mean breaking up with dairy forever. Look for lactose-free options next to your favorite dairy products and incorporate low-lactose cheese and yogurts into your daily diet. Give these low-lactose mini quiches a try!

Mini Bacon and Cheese Quiches

Ingredients

• 1 package of pre-made (homemade) pie crust

• 6 large eggs

• ¼ cup milk, lactose-free

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• ½ cup crumbled bacon

• ½ cup shredded cheese, cheddar 

• ¼ cup diced bell peppers (optional)

• ¼ cup diced onions (optional)

• 1 tablespoon chopped fresh herbs (such as parsley or chives)

Directions

1. Preheat your oven to 375°F. Roll out the pie crust and use a round cutter or knife to cut out circles slightly larger than the size of your mini muffin tin cups.

2. Lightly grease a mini muffin tin, then gently press the pie crust circles into each cup, forming mini pie crusts.

3. In a medium bowl, whisk together the eggs, milk, salt, and pepper until well combined.

4. Stir in the bell peppers, onions, and chopped fresh herbs until evenly distributed.

5. Pour the egg mixture into the prepared mini pie crusts, filling each one about ¾ full.

6. Sprinkle in the bacon and cheese so every muffin gets the same amount.

7. Bake in the preheated oven for 12-15 minutes or until the quiches are set and golden brown on top.

8. Remove the quiches from the oven and allow them to cool in the tin before removing.

Using print, TV, and the radio, Rebecca Turner translates the complex world of nutrition into understandable, and achievable concepts. Purchase her books Mind Over Fork and Enjoy Good Health on Amazon. On weekdays, she hosts Good Things with Rebecca Turner on SuperTalk Mississippi. Connect with her online at RebeccaTurnerNutrition.com.

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