What is lactose? Everything you need to know

by Somya Agrawal

Are you lactose intolerant or struggling to digest lactose? If yes, this article will help you find out why it’s difficult to digest lactose and the best alternatives you can adopt as part of a healthy lifestyle.

What is lactose?

To put it in the most simple words, Lactose is a type of sugar found naturally in milk and dairy products. Being a disaccharide, it is made up of the simpler sugar molecules galactose and glucose. These molecules are linked together by a glycosidic bond. When ingested, lactose is broken down into glucose and galactose by the enzyme lactase, which is produced in the small intestine.

What is lactose intolerance?

The inability of the enzyme lactase to break down lactose, a sugar present in milk and dairy products, is known as lactose intolerance. This causes symptoms like bloating, gas, diarrhea, and abdominal pain after consuming lactose-containing foods. It is managed through dietary adjustments and lactase supplements.

Why is lactose difficult to digest for humans?

Lactose can be difficult to digest for due to several reasons:

1) Decline in Lactase Production: Many humans experience a natural decline in lactase production after infancy. This condition, known as lactase non-persistence, is common in many populations. As a result, adults often produce less lactase, making it harder to digest lactose.

2) Genetic Factors: The ability to produce lactase into adulthood is determined by genetic factors. Populations with a long history of dairy consumption, such as those of European descent, are more likely to have a higher prevalence of lactase persistence. In contrast, populations from East Asia, West Africa, and some Indigenous groups typically have higher rates of lactose intolerance due to lower lactase production.

3) Primary Lactase Deficiency: This is the most common cause of lactose intolerance and is characterized by a gradual and ongoing decrease in lactase production beginning in childhood and continuing into adulthood.

4) Secondary Lactase Deficiency: This occurs when the small intestine decreases lactase production due to an illness, injury, or surgery involving the small intestine. Conditions such as celiac disease, Crohn’s disease, and gastroenteritis can damage the intestinal lining and reduce lactase production.

5) Congenital Lactase Deficiency: A rare genetic disorder where babies are born with little or no lactase production. This condition requires a lactose-free diet from birth.

When lactose is not properly digested, it passes into the colon undigested, where bacteria ferment it. This fermentation process produces gases like hydrogen, methane, and carbon dioxide, leading to symptoms such as bloating, gas, diarrhea, and abdominal pain.

To manage lactose intolerance, individuals can:

  • Limit or avoid foods containing lactose.
  • Consume lactose-free or low-lactose dairy products.
  • Use lactase enzyme supplements to aid in lactose digestion.
  • Choose non-dairy alternatives.

Best lactose-free alternatives:

There are numerous lactose-free options available for those who are lactose intolerant or prefer to avoid lactose for other reasons- 

1) Lactose-Free Dairy Products:

  • Milk: Lactose-free milk 
  • Cheese: Hard cheeses like cheddar, Swiss, and Parmesan naturally have lower lactose levels. There are also lactose-free versions of soft cheeses available.
  • Yogurt: Lactose-free yogurts 
  • Butter: Lactose-free butter or ghee (clarified butter).

2) Non-Dairy Milk Alternatives:

  • Almond Milk
  • Soy Milk
  • Oat Milk
  • Coconut Milk
  • Rice Milk
  • Cashew Milk

3) Non-Dairy Yogurt Alternatives:

  • Almond Yogurt
  • Soy Yogurt
  • Coconut Yogurt
  • Cashew Yogurt

4) Non-Dairy Cheese Alternatives:

  • Almond-based Cheese
  • Soy-based Cheese
  • Cashew-based Cheese
  • Coconut-based Cheese

5) Non-Dairy Ice Cream Alternatives:

  • Almond Milk Ice Cream
  • Soy Milk Ice Cream
  • Coconut Milk Ice Cream
  • Oat Milk Ice Cream
  • Cashew Milk Ice Cream

6) Lactose-Free Cream and Creamers:

  • Lactose-free Half-and-Half
  • Lactose-free Heavy Cream
  • Non-dairy creamers (almond, soy, coconut, oat-based)

7) Lactose-Free Protein Supplements:

  • Pea Protein
  • Soy Protein
  • Rice Protein
  • Hemp Protein
  • Egg White Protein

8) Lactose-Free Baked Goods:

  • Look for vegan or dairy-free baked goods, as they often do not contain lactose.

9) Lactose-Free Snacks:

  • Many chips and popcorn brands offer lactose-free options.
  • Dairy-free chocolate and candy.

10) Lactose-free condiments and Sauces:

  • Many sauces, dressings, and condiments are naturally lactose-free, but always check the labels to be sure.

When shopping for lactose-free products, it’s important to check labels as ingredients can vary between brands and products. Additionally, some people with lactose intolerance may still tolerate small amounts of lactose, so personal tolerance levels should be considered.

    Should you avoid lactose for better health?

    Avoiding lactose is not necessary for everyone and depends on individual tolerance levels. People with lactose intolerance should limit or avoid lactose to prevent digestive discomfort. However, those without lactose intolerance can consume lactose-containing foods as part of a balanced diet, benefiting from the nutrients in dairy products such as calcium, vitamin D, and protein. For general health, it’s important to consider individual dietary needs and preferences.

    SUMMING UP

    Lactose provides a source of energy and essential nutrients like calcium and vitamin D. For those who digest it well, lactose can be part of a healthy diet. However, lactose intolerance, the inability to properly digest lactose, can cause discomfort like diarrhea. 

    If you experience these symptoms, it may be beneficial to avoid lactose or choose lactose-free alternatives. Generally, lactose is not harmful unless you’re intolerant or allergic. Consulting a healthcare provider can help determine if you should limit or eliminate lactose from your diet.