Some dairy is simply delicious. Who can deny that a cup of chocolate chip cookie dough ice cream or fresh mozzarella melted on a pizza is heaven? But for many Americans—about 65 percent of them, to be exact—dairy is the stuff that food nightmares—not dreams—are made of. Here’s everything you need to know about lactose intolerance and how giving up dairy can affect your body. People who are lactose intolerant don’t produce enough of the enzyme lactase, which is responsible for breaking down lactose—the sugar in milk—into glucose and galactose. This means that lactose directly moves into the colon instead of being processed or absorbed by the body, which can cause symptoms such as bloating, cramps, diarrhea, and gas. Most people who are lactose intolerant have primary lactose intolerance, which means they were able to digest lactose at some point, say during infancy and childhood, but they later began experiencing digestive discomfort after consuming dairy. For those who can tolerate dairy, items such as pasture-raised eggs, yogurt, and cottage cheese can help you meet your nutrition goals. And anyone who removes dairy from their diet will need to find replacement sources for these key nutrients.
Dairy is either good or bad for you depending on the latest diet trend or recent study. So what is the truth — is dairy healthy, or a health risk? Chan School of Public Health. Dairy products like milk, yogurt, cheese, and cottage cheese, are good sources of calcium, which helps maintain bone density and reduces the risk of fractures. Adults up to age 50 need 1, milligrams mg of calcium per day. Women older than 50 and men older than 70 need 1, mg. A typical serving of yogurt has about mg of calcium.
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