Everything you need to know about lactose: complete guide
Lactosethis sugar naturally present in milkIt still raises a lot of questions: "What is it?", "Why is it sometimes difficult to digest?", "What are the symptoms? This guide provides clear, educational answers, without jargon or medical promises. The key: better understanding for better action.
What is the lactose ?
Lactose is the sugar in milkLactose is found in all foods, whether breast milk or animal milk (cow's milk, goat's milk, sheep's milk, etc.). Lactose is formed from the combination of 2 "simple" sugars (glucose and galactose). Lactose cannot be assimilated directly by the intestine. It's an enzyme, lactasewhich is the only one capable of transforming compound sugar into simple sugars.
Some people do not produce enough lactase in their intestine. Lactose is therefore incompletely or not at all digested, the lactose remains in the intestine where it tends to retain water and ferment. This results in intestinal pain, diarrhoea and bloating, which are typical symptoms of lactose intolerance.
But milk and dairy products are so present in our diet, often in a hidden way, that it is sometimes difficult to make the link between such symptoms and milk consumption. It is also often used as a preservative, for example in cold cuts. Lactose is also present in 21% of medicines as an excipient.
What is lactose used for?
Lactose is a carbohydrate, so it has nutritional and energy benefits by providing calories to our body.
In addition, lactose and other milk sugars are beneficial for the growth of certain (good) bacteria in the intestine. They are also involved in the fight against the ageing of certain immune functions.
Why do people become lactose intolerant?
From childhood, many people naturally produce less lactase. For some, the reduction is sufficient: the undigested lactose rises lower in the intestine.
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If the quantity ingested exceeds the digestion capacity, fermentation and water retention cause typical symptoms.
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An intolerance varies depending on origin, genetics and the amount of lactose consumed
What are the symptoms of lactose intolerance?
After consuming foods containing lactose such as dairy products, cold meats or certain prepared foods, you may experience the following common symptoms:
- Bloating gas caused by the fermentation of undigested lactose
- Abdominal cramps digestive tension and contractions linked to the accumulation of fluid and air
- Flatulence and gurgling : noises and gases produced by the intestinal microbiota
- Diarrhoea or constipation Stool imbalance: retained water or slowed transit cause stool imbalance
- Nausea, fatigue (rarer) : overall feeling of discomfort after lactose-rich meals
Not to be confused with allergy to cow's milk protein (ALPV)!
This is often misunderstood:
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Intolerance is a digestive problems due to an enzyme deficiency (a lack of lactase)
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Allergies involve the immune system, with symptoms of potentially serious (breathing difficulties, skin reactions).
It is therefore necessary to clarify this point to the public
Our practical advice on managing lactose
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Identifying hidden sources cold meats, sauces, medicines... lactose is hiding everywhere!
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Testing your personal threshold lactose tolerance Note portions and reactions. 👉 Do you need help? Try our diagnostic!
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Use a lactase supplement lactose: taken at the start of a meal, it helps to digest lactose. It's the speciality of LACTOLERANCE! 👉 Click here to discover our supplements!
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Choosing alternatives milk and lactose-free yoghurts or plants.
In a nutshell
Lactose is a universal milk sugar (present in all mammals), digested thanks to lactase.
In adults, a drop in this enzyme leads to frequent and variable intolerance. The symptoms (bloating, cramps, etc.) are annoying, but not dangerous. Understanding how the enzyme works, identifying its limits and acting methodically will help you live better with your diet on a daily basis.
What is lactose and where is it found?
Lactose is a natural milk sugar made up of glucose and galactose. It is found not only in cow's, goat's and sheep's milk, but also in many industrial products such as cold meats, sauces and medicines.
How does the body digest lactose?
Lactose is broken down in the small intestine by the enzyme lactase, into glucose and galactose. If lactase is insufficient, the lactose passes into the colon where it is fermented, which can cause digestive discomfort.
Why do some people have symptoms after consuming lactose?
When the amount of lactose ingested exceeds the capacity for digestion, the undigested lactose attracts water and ferments in the colon, causing bloating, gas, cramps or diarrhoea.
What are the most common symptoms?
Typical symptoms include bloating, flatulence, abdominal cramps, diarrhoea or constipation. Nausea and fatigue may also occur, although these are less common.
How can I limit or digest lactose effectively?
You can limit your intake, choose fermented milk products (yoghurts, mature cheeses), or use a lactase supplement such as LACTOLERANCE 4500/9000/ULTRA to digest lactose efficiently.
Hello, I'm Vincent
Like you, I'm lactose intolerantI know exactly what you're going through and the difficulties you encounter on a daily basis. For over 10 years, I've been helping our customers to use our dietary supplements and giving advice and tips on how to improve their digestive comfort. I'm also a keen cook and gourmet, so you'll find my favourite recipes for a lactose-free diet in this blog.
Lactose intolerance is not inevitable! With LACTOLERANCE you can digest with complete peace of mind
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