What is lactose intolerance?

The lactose is a natural sugar what is present in milk of mammals (cow, goat, sheep, human) and can also be found in many prepared foods.

To digest it, the body needs enzymes called lactases, These enzymes are produced in the mucosa of the small intestine and are responsible for transforming lactose (disaccharide) into two monosaccharides (glucose and galactose). When the small intestine does not produce enough enzymes, the body is not able to digest lactose and an intolerance occurs.

Who are more prone to intolerance?

Lactose intolerance can occur at the time of birth, develop in the childhood when cow's milk is introduced into the diet or later in adulthood.

The majority of the world's adult population has lactase deficiency except the population of northern and central Europe. It seems that countries where people are used to drinking milk from animals have fewer cases of lactose intolerance. On the contrary, those countries not accustomed to the consumption of animal milk present increased lactose intolerance (Asians, Americans, Eskimos…).

Symptoms of lactose intolerance

Symptoms frequently appear after ingestion of lactose-containing products and are usually gastrointestinal:

• Gases
• Flatulence
• Diarrhea
• Vomiting
• Abdominal distension
• Etc.

What do I do if I am lactose intolerant?

In this case, you must follow a dietary treatment that consists of remove lactose from the daily diet.

• Cheeses and yogurts have less quantity of lactose than milk, since the fermentation process reduces its content. Yogurt contains 30% less lactose and aged cheese has very little or no lactose. Cured cheeses and yogurts should always be introduced little by little and according to individual tolerance.
• Lactose is better tolerated when consumed with meals main than if taken in isolation.
• It should be determined from how much milk or milk products trigger the symptoms. An amount that is not tolerated, if taken divided into 2 or more doses during the day, can be tolerated.
• It's advisable. On the label is a list of ingredients, from more to less.
• The medications may also contain lactose. Check with your doctor.

Calcium deficiency in lactose intolerant

To avoid calcium deficiency, you should eat alternative foods to milk and derivatives, since milk is the main source of calcium in the diet.

• Low lactose milk (can be used for breads, desserts, béchamel, sauces, etc.)
• Soy milk
• Fermented and cured cheeses
• Nuts
• Vegetables
• Fish eaten whole with thorn (sardines, anchovies).
• Cockles and mussels are also rich sources of calcium.

A list is detailed below where it is specified that food should be limited consumption and what foods are allowed because they do not contain lactose.

Foods to avoid or reduce your consumption:

• Milk (whole, semi-skimmed, skimmed) powder, liquid or condensed
• Dairy desserts (flan, mousses, ……)
• Cheeses (fresh, spreadable, sliced, portions, tender, ..) Except cured as it hardly contains lactose.
• Cream, pastry cream, ..
• Butter and foods that contain it
• Any food that contains milk or some dairy derivative during its preparation (cream, butter, cheese ...): sliced ​​bread, flaked puree, industrial pastry, ice cream, creams, fruit smoothies, milk chocolate, etc.

Allowed foods:

• All fruits, natural juices and vegetables (fresh and frozen).
• Vegetables
• Cereals (pasta, rice, corn, fresh bread, ...) and tubers
• Meats, fish and eggs
• Table sugar
• Vegetable oils (sunflower oil, corn, olive, ...)
• Water and infusions.

Before any indication of lactose intolerance it is advisable to follow these recommendations and to have a more reliable diagnosis consult with the doctor, he is presented as the best option for any type of ailment.

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Deborah Blasco Nutritional Nurse Specialist