As another option, food products have been developed for people with lactose intolerance. Some products are lactose-reduced. Others contain lactase, the enzyme that digests milk sugar and that's deficient to some degree in people with lactose intolerance. If you're lactose-intolerant and if "Lactose: Tips for Tolerance" in this chapter aren't enough:
magnesium, phosphorus, and many other nutrients.
Calcium is especially important because of its role in growing and maintaining strong bones. An adequate amount of calcium helps children and teens grow strong, healthy bones and helps prevent the bone-thinning disease called osteoporosis. Milk and other dairy foods supply about 72 percent of the calcium in the American food supply. Without these foods, meeting your calcium requirement can be challenging. For more about calcium in a healthful diet, see "Calcium: A Closer Look" in chapter 4.
If you're lactose-intolerant, consult a registered dietitian (RD) to help you plan a diet, adequate in calcium and vitamin D, while controlling the lactose in your meals and snacks. In extreme cases or for children or pregnant women with lactose intolerance, a physician or a registered dietitian also may recommend a calcium supplement. Most older children and adults can eat some foods with lactose, in some amount. For infants and young children, talk to your doctor about lactose-containing foods.
Lactose: Tips for Tolerance
Lactose intolerance is easy to manage. Most people with difficulty digesting lactose can include some dairy and other lactose-containing foods in their meals and snacks. In fact, most people with lower levels of lactase can drink a cup of milk without discomfort.
If you—or someone in your family—has trouble digesting lactose, try these tips to comfortably include lactose-containing foods in meals and snacks:
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