John Myers
Absolute lactose intolerance is very rare, most lactose-intolerant people tolerate at least small amounts of milk sugar. So you don’t have to completely avoid products with lactose in your diet. How much each individual can tolerate varies from person to person and should be checked under medical supervision.
Acidified milk products such as yoghurt, soured milk, buttermilk, quark, or kefir are often well tolerated. The lactic acid bacteria contained in the product begin to break down the lactose it contains. Sour milk products are usually very well tolerated in the case of lactose intolerance.
Other dairy products are naturally low in lactose. These include cheeses such as ricotta or feta. In the case of cheese, how much lactose it contains also depends on the degree of ripeness. The longer a soft, sliced or hard cheese is allowed to mature, the lower the lactose content. This means that parmesan, for example, is usually well tolerated. Other dairy products, on the other hand, are consumed in very small amounts so consumption is rarely a problem, such as coffee creamer.
It is important that you eat a varied diet despite lactose intolerance. If you know how much lactose you can tolerate and change your diet permanently, you should pay particular attention to an adequate supply of calcium. The mineral plays an important role in bone formation, nerve function, and muscle work. We normally get calcium primarily from dairy products. In the case of lactose intolerance, vegetables or salads such as kale, broccoli, and rocket can be alternative sources of calcium. Some types of mineral water are also rich in calcium – a look at the nutritional value table is enough: From at least 150 milligrams of calcium per liter, mineral water can be advertised as containing calcium.
Alternatively, you can try lactose-free products: During their production, the lactose was split into glucose and galactose by adding the enzyme lactase, so that the remaining milk sugar content is marginal. It is crucial that lactose-free dairy products also provide calcium. There are also plant-based milk substitutes, for example, made from almonds, rice, or soy, some of which are fortified with calcium – you will find a corresponding note in the list of ingredients.
If you are changing your diet, talk to your doctor about whether dietary supplements make sense to prevent deficiency symptoms. Follow the exact dose recommended by your doctor. You can also occasionally take lactase tablets after consulting a doctor. These are available for both swallowing and chewing and provide the body with sufficient lactase at individual meals to break down the lactose that has been absorbed.
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