Lactose is one of complex sugars contained in milk and all dairy products. During the digestive process lactose is being broken down by lactase (the enzyme released in the small intestine) into simple sugars (glucose and galactose) which are absorbed into the bloodstream. Lactose intolerance means the inability to digest lactose, often associated with deficiency of lactase enzyme. After about 30 minutes after drinking milk or milk products such as ice cream or cottage cheese, people with lactose intolerance can suffer from diarrhea, abdominal cramps and bloating. However, a person with a slight deficiency of enzymes may not experience any symptoms at all. It is widely believed that lactose intolerance means allergy to milk. In fact it is not true – the difference between the two is great. People with lactose intolerance do not have to remove milk and dairy products from their diet, but they need to control the amount of dairy products or consume only lactose free milk. But people who suffer from allergies to milk should not consume even a minimal amount of milk.
What can you do to avoid lactose in your diet? First, find out your degree of lactose intolerance. Try to use products with a reduced amount of lactose or lactose-free ones. Don’t completely deprive yourself of dairy products containing lactose, as it not only reduces the amount of calcium in the diet, but also reduces your body’s ability to absorb calcium from non-dairy products.
Try yogurt. Many people who suffer from lactose intolerance can normally digest lactose contained in yogurt. Thus, yogurt is an excellent source of calcium. Try to determine what kind of yogurt is more suitable for you, but avoid pasteurized yogurt.
You can also try probiotics to to improve our digestive system and overall health.
Some cheeses are an excellent source of calcium. However, they are not dangerous from the standpoint of lactose, as serum containing most of the lactose is separated in the process of making the cheese. Alternatively, cottage cheese and ricotta are rich in lactose, so they should not be on the list.
Drink lactose free milk in small amounts (half a cup) several times a day with meals. This will fill the required dose of calcium and will not cause any problems.
Be careful and watch what you eat. Lactose can be contained in bread, frozen vegetables, canned soups, sauces and dressings for salad, spaghetti, cereal breakfasts, cakes, chocolates and even pharmaceutical products.