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

Choose lactose-free for your base

Start with the products you use most often. Replace milk, yogurt, custard and cream with lactose-free varieties. In this way, you will remove a lot of lactose from your day at once without completely changing your diet.

Build up your portions slowly

Everyone has their own threshold. Start with small amounts and see how your tummy reacts. Increase the portions step by step until you know what is comfortable for you.

Make smart choices within dairy

Not all dairy products contain the same amount of lactose. Fermented products such as yogurt are often more easily tolerated and many old, hard cheeses are naturally low in lactose. A handy overview can be found in Which cheeses contain high or low levels of lactose.

Use lactase when convenient

If you eat out or want to partake in dessert or pizza, a lactase supplement can help. Find out how it works, what forms there are and what to look out for in What are lactose intolerance pills.

Read labels without guesswork

Lactose and dairy ingredients are often hidden in processed products. By learning to read labels, you can avoid surprises. Practical tips and lists of designations can be found in Check the ingredient list.

Work with a simple food diary

Write down what you eat, the portions and how you feel. This will help you recognize patterns faster and allow you to make conscious choices that fit your threshold.

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.