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Lactose Intolerance: A Life Without Milk And Dairy Products?

If you have lactose intolerance, you cannot digest milk sugar (lactose). A large number of alternatives now help to deal with intolerance. But how do you know if you’re affected? And which foods are particularly rich in lactose?

What is lactose intolerance?

Lactose (milk sugar) is one of the carbohydrates and is a so-called disaccharide composed of galactose and glucose. The term lactose intolerance refers to the inability to digest the sugar in milk. In order to fully process the lactose in the small intestine, the lactose must be broken down by the enzyme lactase. If insufficient or no lactase is available, the lactose in the small intestine is broken down only to a limited extent or not at all and reaches the lower large intestine. Lactose intolerance is one of the most common food intolerances, affecting 10 to 20 percent of the population in Germany.

What are the symptoms of lactose intolerance?

When the lactose is broken down by the bacteria in the lower parts of the colon, gases and lactic acid (lactate) are produced. These breakdown products lead to symptoms such as bloating, abdominal pain, and cramps. The resulting lactic acid leads to a flow of water into the intestines and can thus lead to diarrhea, nausea, and vomiting, but also constipation. As a test for lactose intolerance, you can first observe yourself whether the above symptoms occur after consuming milk or milk products. You can also consistently avoid dairy products and see if the symptoms go away. A safe diagnosis possibility is a test by the doctor.

Proper nutrition and therapy

Since there is no cure for lactose intolerance, low-lactose foods or lactose-free products are important for anyone suffering from intolerance symptoms. To make lactose-free milk, lactase is added to the milk. Lactase breaks down the lactose in milk into glucose and galactose. As a result of this splitting, the glucose can be perceived in the sweeter taste of the lactose-free milk. It serves as the basis for lactose-free dairy products such as yoghurt, quark & ​​Co. By definition, these products contain less than 0.1 g lactose per 100 g or 100 ml. You can also use plant-based milk substitutes made from almonds, soy, or oats. As part of the treatment of lactose intolerance, capsules or tablets containing lactase can also be taken, which supply lactase to the digestive tract. Read our other tips on eating right if you are lactose intolerant.

Lactose content in food

Many sufferers tolerate a certain amount of lactose. It is therefore good to know that yoghurt, quark, butter, and cheese contain less lactose than milk. In long-ripened cheese, the content decreases over time. It is higher in cheese aged for three months than in cheese aged for six months. Cheeses such as ricotta or feta also contain less lactose. In addition, acidified milk products such as yoghurt, soured milk, buttermilk, quark, or kefir are often better tolerated. However, care should be taken with industrially produced foods. For example, lactose is added to many sausages, baked goods, sweets or ready-made products and dishes. Lactose is also sometimes used as a binding agent in food supplements and sweetener tablets. You are on the safe side if you cook for yourself. Our lactose-free recipes provide ideas.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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