Lactose intolerance – when milk becomes a problem

Lactose intolerance is not an allergy. Lactose is a disaccharide, which is naturally found in the milk of most mammals. This disaccharide consistsof one part glucose (grape sugar) and one part galactose. To allow the disaccharide contained in food, to be absorbed into the bloodstream, it must be broken downinto monosaccharides by enzymes in the intestine. This requires the enzyme lactase.

Those who suffer from lactose intolerance lack – or have insufficient levels of – the enzyme lactase. Most of the lactose consumed therefore passes undigested in to the large intestine, where it is fermented by the intestinal bacteria. This leads to symptoms such as bloating, abdominal pain or diarrhoea.

Each affected personreacts differently. The type and intensity of symptoms vary from patient to patient. The residual activity of the remaining lactase in the intestine and the quantity of lactose consumed play a key role in it’s manifestation. Many affected peoplefind relief just by reducing the amount of lactose they consume. Very few have to eliminate lactose completely. If you suffer from digestive problems and find no relief in a diet low in/free from lactose, consult your doctor.

If you feel like you don’t tolerate lactose very well, try switching to lactose-free products for a few days. Your symptoms should subside quickly and significantly within this period. Then try to find out how much lactose you can tolerate. Gradually reintroduce certain foods. Do this until you get a feel for your individual tolerance level. If you are struggling, you can contact a qualified dietitian for help. A list of qualified experts is available from the Swiss Association of Registered Dietitians (SVDE).

If no symptoms appear when you consume lactose, then you are not lactose intolerant. In this case, there is no need to avoid lactose in general. On the contrary: this will limit your diet unnecessarily and make mealplanning more complicated.

Lactose is naturally found exclusively in dairy products. The amount of lactose in dairy products varies according to the production process used. The following table offers an overview:

Source: The Swiss Society for Nutrition SSN

Lactose can also be found in products such as baked goods or sausages, as products containing lactose are often used during production. Take note of the list of ingredients on the product.