Are you lactose intolerant?

Lactose is the main carbohydrate in milk and its derivatives (in varying amounts). Lactose is digested through the action of lactase, an enzyme produced by the intestine. Lactase breaks down lactose into two other sugars:glucose and galactose so that they are more easily assimilated by the intestine.

The lactase level is at its highest level in full-term infants but decreases in adults. It is estimated that in France, in 20 to 50% of the adult population, only 10% of the initial lactase value remains. But not all intolerances are the same; they vary from person to person, depending on the amount of lactose ingested in one dose. Thus, an individual can observe reactions after ingestion of 3g of lactose (less than a small glass of milk) while for another individual the reactions will only appear after ingestion of 12g of lactose (about 250 ml of milk) . Currently, we know of no way to increase intestinal lactase production in humans.

Lactose intolerance is therefore due to a lactase deficiency , more or less important. In an individual deficient in lactase, the undigested fraction of lactose reaching the colon ferments rapidly and causes the following symptoms:

• liquid diarrhea,
• bloating,
• gas,
• abdominal pain.

Lactose intolerance can also cause feelings of difficult digestion, and sometimes even vomiting.

Lactose intolerance can be temporary , after gastroenteritis for example; it does not persist over time. You just have to apply the following tips for the duration of the intolerance, to improve the digestion of lactose.

Above all, do not confuse lactose intolerance with milk protein allergy . Lactose intolerance is due to a drop in lactase, while milk protein allergy elicits a reaction from the immune system. In short, we are not "allergic" to lactose but "intolerant".

Good to know

Lactose is better digested when ingested slowly rather than abruptly. Slowing gastric emptying improves lactose digestibility . The fats and fibers in food slow stomach emptying. That's why:

• the lactose in whole milk is better digested than that in skimmed milk,
• Lactose is best digested when ingested with cocoa, dietary fiber, or included in a meal.
• Slower gastric emptying has also been shown for yogurt compared to milk.

Hence the interest of eating the dairy product during the meal and not forgetting the share of vegetables and/or fruit!

What foods to eat?

Not all dairy products contain the same amount of lactose . Taking the Ciqual 2013 as a reliable source, we have an indication of the carbohydrates, close to the lactose content.

• Milk (skimmed to whole, pasteurized or UHT) contains between 4 and 5g of carbohydrates per 100g of product.
• Cheese provide (on average) 0.87g of carbohydrates per 100g but, considering that a portion is 30g, the intake is only 0.30g of carbohydrates per portion... in other words, cheese is not a problem.
• Natural yogurts provide about 5g of carbohydrates per 100g, or a little more than 6g of carbohydrates for a jar (which very often weighs 125g).
• The little Swiss nature (3.5% carbs):that's about 2g of carbs for a 60g jar.
• Plain cottage cheese provides approximately 3 to 3.5g of carbohydrates for a 100g jar.

In brief

Milk is probably the food that can cause the most reactions in lactose intolerance. Several solutions are available to you:

• avoid consuming a large volume of milk at breakfast,
• for breakfast, replace the drinking milk with yogurt,
• use low-lactose milk (you can find it at the supermarket)

Cot cheese and petit suisse contain little lactose.

Cheese contain very little of it and it is therefore not for this reason that we should limit its consumption.

As for yoghurts , the lactic acid bacteria it contains improve the digestibility of lactose.

Traces of lactose are found in certain foods from the food industry and in certain medicines.

http://www.lemangeur-ocha.com/fileadmin/images/dossiers/LeCHE-cahier-de-nutrition-marteau.pdf

https://pro.anses.fr/TableCIQUAL/index.htm