What is Lactose?It is a type of sugar found in milk and milk products. Some people call it milk sugar. Lactose gives milk its pleasant, sweet taste. However some people cannot digest lactose and may get sick after eating foods containing lactose.Why do I get sick?The body needs a substance, known as lactase, to break down lactose. Sometimes the digestive system is unable to make enough of this substance to properly break down lactose. This is called lactose intolerance. Some 30 to 50 million Americans have some degree of lactose intolerance. What problems are caused by being lactose intolerant?Common problems include anything from upset stomach, swelling and gas to nausea, stomach cramps and diarrhea. The symptoms can last as long as 12 hours. The severity of symptoms depends on how much you ate and how sensitive you are to lactose.Will I always experience the symptoms when I eat something with lactose?No. Some people can tolerate small amounts of dairy products eaten throughout the day. Large amounts of cheese or milk can cause the symptoms described. Test your body ability to tolerate lactose by drinking small amounts of milk (4 oz.) or small amounts of milk products several times a day. Watch for the symptoms of gas, bloating, diarrhea. Limit these foods if you have a problem. There is a wide range of what some people can tolerate and what others can.Are there any dairy products that have less lactose?Cheese, cottage cheese and yogurt can often be tolerated by people who are lactose intolerant. These products contain lactase, the substance needed to break down lactose. You can also take tablets of lactase to help improve your digestion. How do I get the calcium my body needs if I can’t drink milk?Your body needs calcium to maintain strong bones and teeth. You may have trouble meeting your needs if you are lactose intolerant. Your doctor or registered dietitian can help you determine if you need to take calcium tablets. What are some foods that are good sources of calcium?1 cup of Yogurt (490 mg of calcium), 1 oz. of cheddar cheese, (205 mg), ½ cup of cottage cheese (65 mg of calcium), 1 cup of Chinese cabbage (160 mg), 3 oz of salmon with bones (200 mg), 1 cup of Great Northern beans (120 mg) ½ cup almonds (195 mg), 2 tablespoons of blackstrap molasses (345 mg) and ½ cup tofu (processed with calcium salts) has 435 mg. Is there some foods with hidden lactose in them? Yes. Reading the label is the best way to tell what ingredients are in a product. Items that could include lactose are: bread and baked goods, doughnuts, processed breakfast foods, instant potatoes, soups and breakfast drinks, margarine, candy, mixes for pancakes, waffles, biscuits, cookies, etc., hot dogs, and nondairy products such as powdered coffee creamer and whipped topping