Lactose Intolerance

Look at all food, beverage and medication labels thoroughly for ingredients before purchasing or consuming these products.* Avoid products containing these ingredients:

lactose, milk, milk products, casein, curds and/or whey.
Create a daily food diary to target and keep track of foods you become intolerant of.

Take an oral lactase supplement (i.e. Lactaid or Daily Ease) before ingesting products containing lactose. You should carry these pills with you at all times.

Order restaurant meals without cheese and cream sauce. Ask questions if you are unsure of lactose content. You should also make sure anyone cooking meals for you is aware of your dietary restrictions.
Symptoms of lactose intolerance include abdominal cramping, bloating, gas and/or diarrhea usually occurring 30 minutes to 4 hours after ingesting lactose.

Eat and drink nondairy foods and beverages, which contain a good source of calcium. These include green vegetables, carrots, dried beans, nuts, whole grains, fish, and orange juice with added calcium. Lactose free milk is also available.

* The Milk Sugar Dilemma: Living with Lactose Intolerance by Martens and Martens ISBN 0-936741-01-5