f eating dairy products leaves you cramping, feeling bloated and running for the bathroom, you're not alone. Some 50 million Americans are lactose intolerant, unable to fully digest the sugars found in milk and other dairy products. In addition to cramps, sufferers typically experience nausea, gas, diarrhea and bloating within 30 minutes to two hours after eating dairy products.

Lactose intolerance occurs when not enough lactase enzyme is produced within a person's small intestine. This enzyme is critical to breaking down lactose into glucose and galactose, two easy-to-digest sugars. The condition can be hereditary, or it can develop as a person ages.

Lactose intolerance can't be cured, but it can be managed without giving up dairy altogether. That's important, since both men and women need the calcium and vitamin D in dairy products to maintain sturdy bones and ward off diseases such as osteoporosis. And studies have shown calcium derived from dairy products improves bone density better than supplements.

Dealing Dairy Back into Your Diet

Most stores now carry lactose-free and reduced-lactose brands of milk; the latter contains about 70 percent less lactose than regular milk. You can also try lactose-free milk substitutes, such as soymilk or rice milk. However, these substitutes don't normally contain as much calcium or as many vitamins as cow's milk. For best results:

Take lactase supplements immediately before eating dairy products. They are available over the counter at drugstores and supermarkets.
Eat dairy products in small amounts throughout the day, rather than in one large serving. Ironically, people with lactose intolerance may see their condition improve if they eat dairy regularly but in small amounts, such as several 2-ounce servings of milk or yogurt spaced out over a 24-hour period.
Don't eat dairy on an empty stomach. Eat dairy items together with other foods or only after eating non-dairy products.
Eat yogurt with active cultures. Yogurt with "active cultures" or "live cultures" on the label contains live bacteria that will break down much of the lactose, making it easier to digest. Some brands of buttermilk also contain these bacteria.
Select dairy products naturally low in lactose. Milk and ice cream contain the highest amounts of lactose; sour cream, cottage cheese and hard cheese (cheddar, Swiss) contain much less. Although goat's milk and goat cheeses may seem like a safer alternative, they actually contain nearly as much lactose as cow's milk and cheese.
Beware of hidden lactose. Lactose can pop up in unexpected places, including bread and baked goods, margarine, salad dressings, instant potato mix, pancake mix, lunchmeats and even "non-dairy" creamers. When you're trying to avoid lactose, look for products labeled "lactose-free" or check the list of ingredients for dry milk solids, milk by-products, cottage cheese, milk, cheese or butter.