In The Kitchen

Lactose Intolerance

Many health authorities agree that milk and milk products are an important and practical source of key nutrients for all people – including those who are lactose intolerant.

Low-fat and fat-free milk, cheese and yogurt provide a unique nutritional package. Milk is the number one food source of three of the four nutrients the 2010 Dietary Guidelines for Americans identified as those Americans need to consume more of: vitamin D, calcium & potassium. Those who decide to limit dairy’s inclusion in their diets before knowing the facts about lactose intolerance may actually be putting their health at risk.

Lactose intolerance is often mischaracterized as an allergy that generally requires completely avoiding dairy. However, lactose intolerance is actually the body’s inability to digest lactose (a natural sugar mainly found in dairy products), and it’s not an all-or-nothing condition.

Lactose Free Milk

What are common symptoms of Lactose Intolerance?

Symptoms range from mild to severe based on the amount of lactose consumed and the amount a person can tolerate. Common symptoms include abdominal pain, bloating, gas, diarrhea and nausea. Discomfort can occur 30 minutes to two hours after consuming milk and milk products.

How is Lactose Intolerance diagnosed? 

The hydrogen breath test is one way for your doctor to determine the levels of undigested lactose in your diet. In addition, your doctor may also recommend eliminating milk and milk products from your diet to see if your symptoms resolve.  

Sip it! Lactose-free milk is regular milk, but with the sugar (lactose) already broken down. 

Stir it! Add small amounts of milk, cheese and yogurt to your normal diet.

Slice it!. Aged, hard cheeses such as Cheddar, Colby, Monterey Jack, Swiss and Parmesan are naturally lower in lactose.

Spoon it! Look for products like yogurt with live, active cultures. These products contain “friendly” bacteria that help make it easier for the body to digest lactose.

Size it! Start by adding in small portions of milk, cheese and yogurt to other foods in your diet. Gradually increase the amount of dairy foods you consume over time.

Switch it! These tips may not apply to everyone. Before switching your diet, be aware that lactose intolerance is a very individualized condition. Follow the advice of your doctor or see a registered dietitian for additional guidance.

Savor it! Some people think that lactose-free dairy foods taste exactly the same as the traditional varieties, while others say they taste slightly sweeter. This additional sweetness is a result of the lactose neutralization process. Research shows that people prefer lactose-free milk to non-dairy alternatives.

By using these simple strategies, the majority of people with lactose intolerance can still enjoy dairy foods every day.

FL Milk Bottle and Seal

FeaturedRecipe

Unicorn Sugar Cookie Truffles

Recipe created and written by Bianca Dottin
Directions All Recipes
FL Milk Bottle and Seal

FeaturedRecipe

Patriotic Smoothies

Red, white, and blue smoothies filled with creamy goodness will wow your guests on July 4th. Choose ingredients with patriotic punches of color and let the Instagram moments fly as fireworks fill the sky.

 

These basic recipes will help you explore the flavor nuances of fresh herbs (especially mint and basil), spices (cardamom), and extracts (vanilla and almond), as well as liqueurs, and distilled spirits (bourbon, rum are great subs for vanilla or almond extract). Also, freshly grated ginger adds earthy notes, while citrus zest brightens everything.

 

Recipe provided by Heather McPherson from Heather’s Florida Kitchen.

Directions All Recipes
FL Milk Bottle and Seal

FeaturedRecipe

Rainbow Unicorn Smoothie

Directions All Recipes
FL Milk Bottle and Seal

FeaturedRecipe

Co-Jack Cheese Crisps

Directions All Recipes
FL Milk Bottle and Seal

FeaturedRecipe

Cheesy Skillet Breakfast Casserole

Start your day with a delicious Cheesy Skillet Breakfast Casserole breakfast originally created by Chef Chris Valdes.
Directions All Recipes
Florida Dairy Farmers
1003 Orienta Avenue
Altamonte Springs, Florida, 32701
Phone: (407) 647-8899