What is lactose?
This is the scientific name given to the sugar present in milk.
It can be cow’s, buffalo’s, goat’s or sheep’s milk.
It is also present in all its derivatives, such as cheeses and yogurts.
The body produces an enzyme – lactase – whose job it is to break down this sugar.
However, not everyone is able to do this because they have a lactase deficit.
A food intolerance is characterized by an adverse reaction that occurs after exposure to a certain food, but which does not involve the immune system.
These individuals do not completely digest lactose, which remains in the small intestine, where it is fermented by bacteria.
This intolerance can be born with us or develop throughout life.
Main symptoms
It can occur at any stage of life and it is important to be aware of the signs that indicate lactose intolerance.
The intensity of symptoms varies according to certain factors, such as the amount of lactose each person can tolerate.
Pay attention if after consuming milk or dairy products you experience stomach pain or cramps, diarrhea, flatulence, nausea and/or abdominal bloating.
What foods contain lactose?
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Cream;
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Margarine;
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Some breakfast cereals;
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Instant mashed potatoes;
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Instant puddings;
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Canned sausages;
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Sauces and mayonnaise;
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Chocolates;
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Pastries;
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Cookies;
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Some medicines.
Why do I tolerate some dairy products, even if they contain lactose?
Some people with lactose intolerance are able to tolerate some dairy products, such as cheese and yogurt, without developing symptoms.
This is because, in the fermentation process, lactic ferments (bacteria) hydrolyze lactose, producing lactic acid and reducing its presence.
Does not consuming dairy products mean I’ll have a calcium deficit?
Dairy products are essential sources of calcium, but not consuming them doesn’t mean you’re deficient in this nutrient.
To this end, lactose intolerants should opt for other foods that provide them with the necessary calcium, such as:
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Some vegetable drinks enriched with calcium (such as almond, soy or oat drinks);
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Fish whose bones can be eaten (preserved fish, such as sardines or small fish);
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Dark green leafy vegetables (such as watercress, spinach or Portuguese cabbage) or nuts (such as almonds).
When I go out for a meal, how do I deal with it?
Recent regulations oblige catering establishments to provide information on the presence of the main allergens on their menus.
If this information is not available, always ask questions to find out if the meal is safe to eat.
Alternatives
Today, the market has adapted to this group of people, with a wide range of lactose-free products now available.
The trick is to read labels carefully and look for hidden sources of lactose.
Forms of mention in the list of ingredients:
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Lactose;
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Lactose monohydrate;
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Milk sugar;
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Milk solids;
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Whey;
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Milk fats;
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Curd.
The manufacturer can also include differentiated product attributes in the form of text or labels such as “lactose-free”, “lactose-free products”, “0% lactose”, etc., clearly expressing that it guarantees the absence of milk/lactose in the final product.
Remember that the presence of milk protein or casein in the list of ingredients is not a limitation to its consumption.
