You may have seen some foods and drinks on supermarket shelves with the warning “contains lactose” or even with the “zero lactose” seal on the packaging. Despite being present on most foods, not everyone knows what these warnings mean. Some people don’t even know what lactose is.

In this article, we will show you what this carbohydrate is, which foods contain it, and when lactose becomes a problem for a person's health. If you are one of those who do not know how important this substance is for the functioning of the body, stay with us until the end.

What is lactose?

 Lactose is nothing more than the sugar present in milk (it represents 2% to 8% of its composition), responsible for giving that famous sweet taste to the drink. Also found in dairy products, the molecule formed by glucose and galactose is used by the body as a source of energy for the development of the central nervous system and supplying cells.

Furthermore, carbohydrates help in the absorption of calcium, phosphorus, vitamin D and in the prevention of osteoporosis.

Like other substances, moderate consumption of lactose offers many health benefits. It is responsible for stimulating the intestine to produce good bacteria for the body. Its intake also reduces intestinal pH, regulates the intestine, increases its resistance and provides better absorption of nutrients such as calcium, magnesium, zinc and manganese.

Foods with lactose

In general, milk of animal origin and its derivatives contain lactose. Below, we list some examples of foods that contain this carbohydrate in their composition.

• Condensed milk.
• All types of cheese.
• Milk cream.
• Yogurts.
• Butter and margarine.
• Cream cheese.
• Milk cream.
• Cream cheese.
• White and wholemeal bread.
• Cookies.
• Processed and frozen foods, such as sausages and nuggets.

In addition to these, there are other foods that contain lactose (although in smaller quantities), but few people know about them and eat them without suspecting.

• Granola.
• Cereal bar.
• Salad dressings.
• Potato chips.
• Canned tuna, sardines and other fish.
• Instant noodles.

When does lactose become a problem?

As we have shown, lactose is very beneficial for health. However, some people do not produce enough of the enzyme lactase, which is responsible for breaking down lactose and facilitating its absorption in the body. This deficiency prevents the sugar from being broken down and reaching the large intestine in its entirety, causing discomfort in the abdominal region.

When a person's body is unable to digest milk sugar, we say that they are lactose intolerant and, therefore, should avoid foods made with the substance.

Lactose intolerance: what are the main symptoms?

Typically, intolerant individuals feel some abdominal discomfort after consuming milk or dairy products. This occurs because the bacteria that live in the intestine ferment the sugar in the drink or food, causing this discomfort.

However, symptoms can begin 30 minutes to two hours after consuming the substance, and their intensity varies depending on the person's degree of intolerance or the amount of lactose consumed. The main symptoms are:

• Diarrhea.
• Abdominal swelling.
• Nausea and vomiting.
• Headache.
• Fatigue.
• Colic.

Types of lactose intolerance

In addition to being divided into different degrees (mild, moderate and severe), lactose intolerance is separated into three groups: congenital, primary and secondary.

• Congenital intolerance: this is a rarer genetic form of the disorder, characterized as a genetic inheritance, passed down from generation to generation. In this case, the child is born without producing any lactase enzyme, which can cause problems with breastfeeding. It usually manifests with diarrhea shortly after birth.
• Primary intolerance: in this group, lactose deficiency manifests itself later, when we are older. This is because lactase production drops considerably in adulthood, making it difficult to digest milk-based foods.
• Secondary intolerance: another type of condition is secondary, which occurs as a result of an injury, disease or surgical procedure that affects the small intestine and reduces lactase production. The most common examples that reduce the levels of the molecule in the body are Crohn's disease, gastroenteritis, celiac disease and inflammatory disease.

Lactose intolerance is different from milk protein allergy

Many people confuse lactose intolerance with milk protein allergy (CMPA). However, they are completely different. As we explained, the first condition occurs when the body is unable to digest the sugar in milk and dairy products. CMPA is an immunological reaction to the protein present in the drink that can cause skin problems, such as hives and dermatitis, as well as respiratory problems, such as asthma and rhinitis.

What should a lactose intolerant person's diet be like?

Unfortunately, there is no cure for lactose intolerance, however, it is possible to avoid symptoms with a balanced diet, reducing (in some cases, eliminating) the intake of milk and dairy products.

If the level of intolerance is mild, it is not necessary to completely eliminate foods that contain lactose. Little by little, the person will discover which dairy foods they can eat without feeling the symptoms as much.

For those who have a severe degree of deficiency and need to cut out many foods, one alternative is to undergo treatment with probiotics, bacteria that help break down lactose and improve food digestion. Supplementation with the enzyme lactase is also important in this case, because in addition to helping with digestion, it compensates for the lack of the molecule in the body.

By eliminating some ingredients from your diet, it is common for there to be a reduction in the levels of some minerals and nutrients in your body. Therefore, it is essential to increase your intake from other foods:

• Calcium, also found in seeds (sesame), grains (chickpeas, soybeans), oilseeds (hazelnuts, walnuts), vegetables (broccoli, spinach) and oats.
• Phosphorus, seen in eggs, fish, meat, beans, lentils and others.
• Potassium, found in fruits (bananas, figs, melons), potatoes, sardines and other foods.
• Vitamin A, found in avocado, chard, carrots, papaya, mango and many other fruits and vegetables.
• Vitamin B, found in fish, avocado, lentils, salmon, eggs and others.
• Vitamin E, found in corn, peanuts, soybean oil, egg yolks and many other products.

Restrictive diets are not the best option, even for those who are lactose intolerant

Contrary to popular belief, people who are lactose intolerant do not need to follow a highly restrictive diet. Today, there are several lactose-free products on the market, such as cheese, cream cheese, cookies, cakes and other delicacies. To buy them, just pay attention to the description “zero lactose” on the packaging.

Another substitute for milk is vegetable drinks, including rice, almond and chestnut milk.

Here, the important thing is to find healthy alternatives that can replace foods with lactose and focus on the correct intake of proteins, minerals and nutrients for the proper functioning of the body. As we always emphasize, a healthy diet should not be based on restrictions, but on balance and substitutions with nutritious ingredients.

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