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Dairy consumption is lower in the Black community than it is across other ethnic groups, and lactose intolerance is a key reason why. “Black Americans are much more likely to experience lactose intolerance than people of European descent,” says Briana Butler, MCN, RDN, LD, co-owner and lead dietitian of Stef and Bri Wellness. “Genetics and ethnicity play a significant role.”
Of course, this doesn’t mean Black people always want to avoid dairy. Or that they should. Dairy is a nutritional powerhouse of a food group, boasting 13 essential nutrients that prove pivotal to health and wellness across the lifespan, so its absence can easily exacerbate poor nutrition.
Research from the National Medical Association (NMA) — the largest and oldest organization representing Black physicians and their patients — finds that avoiding dairy may put Black populations at higher risk for inadequate intake of multiple micronutrients and several preventable diseases, even when it’s avoided because of lactose intolerance. And while lactose intolerance is a real, valid condition that can and should impact a person’s diet, many people who believe they have it actually don’t.
Want to Enjoy Dairy but Are Lactose Intolerant? Try These Tactics
While having lactose intolerance may impact your diet, it doesn’t have to limit it. Yolanda Lawson, M.D., a fellow of the American College of Obstetricians and Gynecologists and former president of the NMA, co-authored research on behalf of the organization. Here are tips to keep in mind:
- Go Lactose-Free. There is a wide variety of lactose-free dairy milks available. And importantly, lactose-free options have the same nutritional value as their lactose-containing counterparts.
- Pair It Up. Eating dairy foods that contain lactose in conjunction with other nutrient-rich foods can help slow lactose digestion, reducing digestive discomfort.
- Start Small. When attempting to find your lactose tolerance level, it’s best to start with smaller amounts of lactose and slowly work your way up from there. Natural cheeses, such as cheddar, Swiss and Parmesan, contain minimal amounts of lactose, and Greek yogurt is a lower-lactose option, making them both great starting points.
- Try a Supplement. Probiotic supplements may help improve lactose digestion. And lactase supplements can be taken five to 30 minutes before lactose consumption to help significantly reduce symptoms.
Other tried-and-true lactose-friendly strategies, such as turning to cheddar cheese, can also prove pivotal. As Butler says, “There are many options to pick from for people living with lactose intolerance.”
Lawson echoes this sentiment, highlighting how the NMA has made significant strides in reporting on and raising awareness about managing lactose intolerance through lactose-friendly dairy options in Black American diets. All to reduce the risk of common nutritional deficiencies and preventable chronic diseases, including those that Black people may be at increased risk of when avoiding dairy.
“It’s important for us as clinicians to know and share with our patients that there are a variety of readily available options, like lactose-free dairy milk and fermented dairy foods,” Lawson says. “They’re accessible and affordable right in the supermarket.”
Learn more about dairy’s role in the health and wellness of Black Americans at usdairy.com
