Lactose, also known as milk sugar, is a naturally occurring sugar found in mammalian milk and dairy products, such as cow's milk, goat's milk, and sheep's milk. In order to digest lactose, our bodies produce an enzyme called lactase. This enzyme breaks down lactose into two smaller sugars: glucose and galactose, which can then be easily absorbed by the intestines.
Lactose Intolerance: The Reason for Lactose-Free
Not everyone produces enough lactase. When the small intestine produces too little or no lactase, lactose cannot be digested properly. This is called lactose intolerance. Undigested lactose then ends up in the large intestine, where intestinal bacteria ferment it. This process can lead to unpleasant symptoms such as:
- Stomach ache
- Bloated feeling
- Flatulence
- Diarrhea
- Nausea
Lactose intolerance is different from a milk allergy. With a milk allergy, the immune system reacts to the proteins in milk, while with lactose intolerance, the concerns the inability to digest lactose.
What does 'lactose-free' mean in practice?
For people with lactose intolerance, lactose-free products are a godsend. These are products from which the lactose has been removed, or to which the enzyme lactase has been added to break down the lactose. This means that these products can be consumed without any problems.
Consider the following:
- Lactose-free milk, yoghurt and cottage cheese: Often slightly sweeter in taste because the lactose has already been broken down into glucose and galactose.
- Lactose-free cheeses: Some hard cheeses, such as Gouda cheese, naturally contain very little lactose due to the ripening process, but there are also specific lactose-free varieties.
- Plant-based alternatives: Products such as almond milk, oat milk, soy milk and coconut milk are naturally lactose-free and often enriched with vitamins and minerals that you would normally get from dairy.
It is important to note that 'lactose free' is not the same as 'vegan'. Lactose free products can still contain animal ingredients, such as milk components from which the lactose has been removed. If you are following a vegan diet, it is always important to check the ingredients list carefully.
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Pay attention to the label
When you want to eat lactose-free, it is crucial to read labels carefully. Manufacturers must indicate on the label whether a product contains milk or milk components, which almost always means that it also contains lactose. Sometimes it says "may contain traces of milk"; this usually indicates cross-contamination and is usually not a problem for people with lactose intolerance, unless the intolerance is very severe.
For many people with lactose intolerance, it is not necessary to completely avoid all lactose. Often small amounts can be tolerated. In case of serious complaints or doubts, it is always advisable to consult a dietician for personal advice.
