Lactose intolerants can still drink milk, but in reduced amounts.

Lactose intolerance is the inability to digest normal amounts of lactose (sugar present in milk) without discomfort, caused by a deficiency of lactase, an enzyme which digests sugars in the intestine.

Symptoms occur when unabsorbed lactose in the small intestine (where most nutrient absorption takes place) reaches the colon, where it is fermented by intestinal bacteria, producing flatulence, bloating, colics and even diarrhoea in cases of individuals with very low tolerance or after ingesting large amounts of lactose.

70% percent of the world’s population is lactose intolerant. This is because human beings, over the course of their evolution dating back millions of years, never needed to ingest milk. It was in Northern Europe, around the Balkans area, that man began to consume milk. This consumption brought about an adaptation of the organism (a genetic alteration) and the natural selection of individuals capable of digesting lactose due to them being better nourished, thus improving their survival. This is how man evolved towards adult tolerance to milk. Europeans are the ones who best tolerate milk, because we have been consuming it the longest.

After lactation, human beings spontaneously suffer a progressive decrease in lactase. The amount of lactase that persists after this regulation will determine our tolerance to dairy products.

Completely removing milk and dairy products from our diet is not advisable from a nutritional perspective. Dairy products are the foodstuff with the highest concentration of calcium. An adult person needs 1000-1500 mg of calcium to maintain proper bone health.

People who feel discomfort when digesting milk and other dairy products generally cut back on their consumption. However, consumption of dairy products produces an adaptation of the organism which, to a certain degree, increases tolerance to them.

The best way to alleviate the troublesome symptoms of consuming dairy products is to look for those which are best tolerated and to consume them as part of a varied diet to ensure good health.

The only way to know if you are intolerant, allergic or hypersensitive is by going to the doctor.

How to consume dairy products and avoid digestive discomfort

What we least tolerate are high amounts after a meal, over 12 g of lactose, which is equivalent to a whole glass of milk. It should be remembered that lactose intolerants can consume a certain amount without adverse reaction, meaning the best way to reduce symptoms is to take portions throughout the day which are smaller than the amount we can tolerate.

Unfermented dairy products contain more lactose, and therefore require lower consumption.

Yoghurt is tolerated better since fermentation cuts the lactose by half, whilst the bacterial cultures used in fermentation help to ferment the lactose present.

There are also lactose-free yoghurts on the market if we have a high intolerance.

Cheese is tolerated better because it is slower to digest and has less lactose in the case of mature cheese (fermented).

Alternatives to milk

Not having enough milk in our diet can lead to a lack of calcium, vitamin D (necessary for calcium absorption), riboflavin and protein. It is therefore essential to consume products which are rich in Vitamin A and C, phosphorus, magnesium and potassium, which help to assimilate this mineral in the body (fish, nuts, vegetables, legumes).

If you are lactose intolerant and don’t want to give up the taste and benefits of cow’s milk, you can find “low in lactose” or “lactose-free” brands on the market, along with some varieties of cheese and a wide range of organic drinks such as soy, almond or rice, which also provide numerous nutrients.

Did you know that human milk has the highest proportion of lactose (8%)? Unprocessed cow's milk contains 4.7%, goat's milk has 4.1% and sheep's milk 4.6%.

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