-
What is lactose intolerance?
Lactose is a natural sugar that gives milk its mildly sweet taste. If someone can tolerate lactose, it means
their body is able to produce adequate amounts of lactase, the enzyme that allows it to digest milk and dairy products. In turn, this process of digestion produces glucose, the basic compound from which the body
derives energy.However, people who are wholly or partially lactose intolerant don’t produce enough lactase, so they can’t fully digest lactose. This condition is called lactose intolerance.
Interestingly, lactose intolerance differs widely across geographic regions. Although in Europe as a whole
up to 25% of the population is lactose-intolerant, for Western European countries the figure is far lower at just 2% to 8%. -
How do you deal with lactose intolerance?
As lactose is found only in milk and dairy products, it’s possible to deal with lactose intolerance simply by eliminating all dairy products – as well as foods that may contain them as ingredients – from the diet. This means reading ingredients labels carefully, as milk is found in many foods, some of which would not be obvious!
The good news is that lactose intolerance doesn’t mean you can’t enjoy milk-type drinks! Plants and grains do not contain lactose, so you can freely indulge in non-dairy alternatives, such as those made from rice, oats, spelt and soya. Diabetics should bear in mind, though, that many of these drinks contain natural sugars and are therefore not suitable for them.
-
Nutritional tips for people with lactose intolerance
If you cut out milk and other dairy products from your diet, you may lose a number of nutrients at the same time, especially calcium and B vitamins. So it’s important to make sure you eat other foods that are rich in these. If you are vegetarian, it’s particularly important to ensure you get an adequate supply of vitamin B12 from other sources.
Calcium and B vitamins are found mainly in plant-based foods, so to make sure you’re getting enough of them, it’s worth following this advice:
If you cut out milk and other dairy products from your diet, you may lose a number of nutrients at the same time, especially calcium and B vitamins. So it’s important to make sure you eat other foods that are rich in these. If you are vegetarian, it’s particularly important to ensure you get an adequate supply of vitamin B12 from other sources.
Calcium and B vitamins are found mainly in plant-based foods, so to make sure you’re getting enough of them, it’s worth following this advice:
- If you buy drinks made from grains or soya to replace milk, opt for calcium-enriched versions.
Also ensure that you eat adequate amounts of fruit, green vegetables and wholemeal (i.e. unprocessed) grain products, as well as nuts and seeds.
Calcium-rich foods include:
- Greens: broccoli, cabbage, spinach, watercress
- Dried fruits: figs, apricots
- Nuts: almonds etc.
- Seeds: sesame, linseed
Vegetarian sources of B Vitamins include:
- All wholemeal (unprocessed) grain products: brown rice, brown bread, wholemeal pasta and noodles
- Seaweed (sea kale)
