Lactose
What is Lactose?
Lactose is the primary sugar found mainly in cow’s milk, but also to a lesser extent in other types of milk. It is responsible for the slightly sweet taste of milk. Lactose is found in many fresh dairy products, but alos in other products such as cakes, cookies and prepared foods.
How is lactose broken down in our body?
Lactose enters the intestinal canal in the form of a disaccharide, a chain of glucose and galactose. In the intestinal lumen, it is cut into its two components, glucose and galactose, which are then absorbed by the intestinal wall. The biome required for this split is called the lactase enzyme.
What is lactose intolerance?
Lactose intolerance is caused by the body having difficulty breaking down lactose. As a result, some people cannot drink milk or eat milk products without experiencing discomfort. This is because no, or too little, lactase enzyme is produced by the body. The undigested lactose remains in the intestine and initiates a fermentation process.
Lactose-intolerant people experience discomfort such as unsteady or just-too-solid bowel movements, a heavy stomach, bloating,…
Following a lactose-free diet is a solution, but is not always the optimal solution. This is because dairy products contain many essential vitamins and minerals.
Which products are rich in lactose?
– milk chocolate
– breast milk
– cow’s milk
– chocolate milk
– yogurt
– buttermilk
– ice cream
– cream
– cottage cheese, mascarpone, ricotta, cream cheese
– butter
– pancakes
– instant cocoa
– pudding
– bread and cakes
– medication (tablets, capsules,…)
– ready-to-eat meals
– bouillon cubes
– melted & spreadable cheese
– breakfast cereals
– fine meats
– instant soups
– salad dressings
– candy and other snacks
– powdered meal replacements
– coffee cream
– sweetener tablets
TIP : Always check the ingredient list of a product to make sure it does not contain lactose or a source of lactose such as milk, milk powder, whey, curd, cream, butter….
TIP : To prevent symptoms, it is recommended to avoid foods with lactose or take enzyme supplements with lactase before meals to help digest lactose.