What is Lactose?
This week we’ll talk about Lactose which is a disaccharide – the “D” in FODMAP. Lactose is a type of Disaccharide composed of glucose and galactose. Lactose is mainly found in dairy products such as cow’s milk and yoghurt.
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Why do some people have issues with Lactose?
When you consume lactose-containing food or drinks, an enzyme named lactase in the small intestine will break down lactose into smaller constituents for digestion and absorption. Some people produce insufficient lactase enzyme than others, which can lead to lactose intolerance. When lactose is not digested and absorbed properly, it will continue through to the large intestine. The undigested lactose will then be fermented by the gut bacteria which causes the production of gas. It can also draw water into the gut, causing unpleasant symptoms such as distention, bloating, flatulence, constipation and diarrhoea.
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Should people with Lactose intolerance eliminate all dairy from their diet?
Dairy products are our main sources of calcium, which is a key nutrient for bone health. Good news is – if you malabsorb lactose, you don’t have to eliminate all dairy! Most hard cheeses contain low levels of lactose and current research suggests that most people who are lactose intolerant can consume up to 12 to 15g of lactose without any symptoms. Again, it is recommended that you see an Accredited Practising Dietitian to find out how much lactose you can tolerate and seek tailored advice for your individual intolerance.
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What are examples of foods that are high in lactose? Are there substitutes?
A reminder about soy milk: Soy milk made from soy protein is both low lactose and low FODMAP in a 250mL serving. However, soy milk made from soy beans is low lactose but high FODMAP (high in GOS – Galacto-oligosaccharides). If you are following a low FODMAP diet, check the ingredient list on the packaging before you buy.
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FODMAP Friendly Certified Products
Are you not quite sure which products are safe to consume when you are following a low FODMAP diet?
Look for the FODMAP Friendly logo on hundreds of certified products including breads, pasta, sauces, snacks, beverages, desserts and more.
Visit https://fodmapfriendly.com/products/ to browse all products.
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Thanks for reading about the “D”! We hope you’re enjoying our IBS Awareness Month posts so far. If you haven’t already read about the “O” in FODMAP, click here.
