What is lactose?

Short and sweet: all about lactose in plain language

Lactose is the natural sugar in milk. The official name is lactose. Find out what lactose is, where you find it, what your body does with it and when it can cause symptoms.

What exactly is lactose

Lactose consists of two sugars: glucose and galactose. Your gut can only absorb it after the enzyme is lactase cut the double sugar loose. Without enough lactase, lactose remains in the intestines. If you want to understand step by step how that cutting works, read What does lactase do.

What is lactose in

Lactose is found in all milk of mammals. Think cow, goat and sheep. You'll find it in:

• Milk and buttermilk
• Yogurt and dairy-based desserts
• Room, custard and ice
• Soft cheeses and young cheese
• Processed products with milk powder or whey powder, such as bread, cookies and sauces

Many aged hard cheeses contain by long maturation hardly any lactose. If you want to know exactly where milk is hiding, check out Check the ingredient list and the overview Which cheeses contain high or low levels of lactose.

What does your body do with lactose

In the small intestine makes your body lactase to. With that, lactose is cut into glucose and galactose, which as energy can be used. If you have too little lactase, then lactose shifts to the colon. There go intestinal bacteria fermentation. In the process gases and acids who can provide flatulence, bloating, cramps and sometimes diarrhea. Read the basics in What is lactose intolerance.

When does lactose cause symptoms

Complaints often fit lactose intolerance. That is a digestive problem due to a lack of lactase. Important distinction: lactose is a sugar, milk proteins are proteins such as casein and whey. Respond to protein, then fit cow's milk intolerance better. In that case, it helps lactose-free dairy usually not. The full difference is in What is the difference between lactose intolerance and cow's milk intolerance.

Getting smart with lactose

Kies lactosevrij voor je basis

Begin bij de producten die je het vaakst gebruikt. Vervang melk, yoghurt, vla en room door lactosevrije varianten. Zo haal je in één keer veel lactose uit je dag zonder dat je eetpatroon compleet verandert.

Bouw je porties rustig op

Iedereen heeft een eigen drempel. Start met kleine hoeveelheden en kijk hoe je buik reageert. Vergroot de porties stap voor stap tot je weet wat voor jou prettig is.

Maak slimme keuzes binnen zuivel

Niet alle zuivel bevat evenveel lactose. Gefermenteerde producten zoals yoghurt worden vaak makkelijker verdragen en veel oude, harde kazen zijn van nature laag in lactose. Een handig overzicht vind je in Which cheeses contain high or low levels of lactose.

Gebruik lactase wanneer het uitkomt

Eet je buitenshuis of wil je een keer meedoen met dessert of pizza, dan kan een lactasesupplement helpen. Hoe het werkt, welke vormen er zijn en waar je op let, lees je in What are lactose intolerance pills.

Lees etiketten zonder giswerk

Lactose en melkbestanddelen zitten vaak verstopt in bewerkte producten. Door etiketten te leren lezen voorkom je verrassingen. Praktische tips en lijstjes met benamingen vind je in Check the ingredient list.

Werk met een simpel voedingsdagboek

Noteer wat je eet, de porties en hoe je je voelt. Zo herken je sneller patronen en kun je bewuste keuzes maken die bij jouw drempel passen.

What is lactose and what is lactose

Lactose is a natural sugar in milk and is lactose called. It consists of two smaller sugars: glucose and galactose. Your body cannot absorb these until the enzyme lactase split the connection.

What is lactose in and what products should I check out

Lactose is found in milk from cow, goat and sheep. You can find it in milk, yogurt, buttermilk, cream, custard, ice cream, soft and young cheeses. Processed products such as bread, cookies, sauce and chocolate can also contain lactose, often by adding milk powder or whey powder. Old hard cheeses usually contain little lactose.

What does lactase do with lactose

Lactase is the enzyme that breaks down lactose into glucose and galactose. These smaller sugars can, however, be absorbed by the intestinal wall and used as energy.

When does milk sugar cause symptoms and what symptoms are associated with it

Complaints occur when there is too little lactase. Undigested lactose enters the large intestine, where bacteria break it down. This produces gases and acids, which can cause bloating, flatulence, abdominal cramps and sometimes diarrhea.

Is lactose-free the same as cow's milk-free

No. Lactose-free means the milk sugar has been removed. Cow's Milk Free means that the milk proteins are also missing. People who are sensitive to milk proteins may experience symptoms from lactose-free products because the proteins are still present.

Which cheeses are low in lactose

Hard cheeses that have aged for a long time, such as Parmesan, aged Gouda or Cheddar, usually contain very little lactose. This is because the milk sugar is largely broken down during aging.

Is yogurt more tolerable than milk

Yes, often it does. Yogurt contains less lactose and the bacteria present help break it down. As a result, many people tolerate yogurt better than milk.

How do I recognize lactose on the label

Look on the ingredient list for terms such as milk, milk powder, whey powder, lactose and casein. Allergen information often lists separately whether a product contains milk.

Do lactase pills help with lactose intolerance

Lactase supplements can help you digest lactose better. They break down some of the milk sugar, which can make symptoms less severe or prevent them altogether. The effect varies by person and by amount of lactose.

How to be smart about lactose in my diet

Choose lactose-free varieties of milk, yogurt and cream. Build up portions slowly and pay close attention to your reaction. Products with less lactose, such as aged cheeses or yogurt, can often be better tolerated. A food diary can help you see patterns.

Continue reading at NooMooo

• What is lactose intolerance
• What does lactase do
• Check the ingredient list

With a little knowledge and attention, you keep lactose under control and your belly stays a lot calmer.