Have Your Milk and Enjoy It, Too

A milk mustache can be a healthy look. Nonfat or low-fat dairy products are some of the richest sources of calcium and vitamin D—nutrients essential for healthy bones.

But having dairy products like milk gives some people a bellyache or diarrhea. These symptoms may be from lactose intolerance, an inability to break down lactose, or milk sugar.

Most lactose-intolerant people can still get calcium and vitamin D from dairy products. Here’s how:

• Try frequent, smaller servings. Even children and teens with lactose intolerance can usually safely down a cup of milk.
• Eat a small snack along with your milk.
• Drink lactose-reduced milk, add over-the-counter (OTC) lactase drops to regular milk, or use OTC lactase pills.
• Choose nonfat or low-fat versions of yogurt with an active culture, ice cream, cottage cheese, or hard cheese. These may be more digestible than milk.