Lactose intolerance is becoming a condition that more and more people are becoming aware of. Those affected are not able to consume milk sugar - lactose - because their intestines do not either produce sufficient quantities of - or lack altogether - the enzyme called lactase.
The consumption of milk, and milk products, usually leads to severe complaints such as stomach pain, bloating and diarrhoea. But subtle symptoms such as headaches, dizziness and chronic fatigue can also be the result of lactose intolerance. Since the symptoms are very unspecific and versatile, many people do not even know that they are among those affected. Lactose intolerance is not an allergy or disease, but knowing the symptoms and how to counteract them is important for overall health and well-being.
What can you do about it?
The symptoms of lactose intolerance can be alleviated by a change in diet or simply the avoidance of anything containing lactose. It is also possible to take enzyme preparations immediately before eating or drinking anything containing lactose. These supplements increase well-being without the need for changing your diet too much, but they only result in relief - and not the disappearance of the symptoms. As a rule, a lactose-free diet is preferable. Remember, lactose is found in many foods that you might not be aware of, so it is important to always read the labels!
In what will I find lactose?
In addition to typical dairy products such as milk (including condensed and dried), cream, butter, buttermilk, yoghurt (including kefir), whey, curd and cheese, you will find lactose on the list of ingredients with the following terms: milk, whey powder, whole milk or skimmed milk powder, and anything that begins with "lact-".
Since lactose belongs to the group known as 'main allergens', it has to be labelled accordingly when it is used in a product. It is therefore possible to see from the list of ingredients whether something contains lactose or milk. Lactose can also be found in the following foods:
- Bread, rolls, cakes and pastries and waffles
- Ready-made meals, pizzas and preserves
- Creamy vegetables, casseroles, soups, grills and salads
- Potato preparations, puree powders, croquettes and chips
- Deli meats, sausages and stews
- Ice cream, chocolate, nougat, chocolates, muesli, cereals, caramel and sweets in general
- Instant soups, instant sauces and instant creams
- Infant milk food and probiotic food
- Drugs, including pills
- Flavouring and spice mixes
- Goats and sheep milk, which also contain milk sugar and is therefore not an alternative
If it is difficult for you to completely remove dairy products from your diet, you can try to establish how much lactose is tolerated and combine this amount with other food throughout the day. A food journal is very important.
If, however, you do decide to remove all problematic foods from your diet, be careful not to develop a calcium deficiency. You can either switch to lactose-free milk, for example or - if you decide to use rice or nut milk - make sure they are calcium fortified. Increasing the amount of green vegetables you eat should also make sure that you are getting enough calcium.
There are many great alternatives to dairy products that are very healthy. So give whipped coconut cream a go - it's a fantastic addition to desserts!
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