Learning To Find The Lactose: A Label Reading & Recipe Swap Tutorial For Newbies
Now that you all all about lactose, it’s time to convert your knowledge into action!
This time round’, we’re going to show you how to read ingredients lists found on dairy and dairy-free products, and how to modify your favourite recipes to become lactose free and low FODMAP overall.
Earlier this week, we discussed the ‘D’ of FODMAP – Lactose, which is present in dairy products. You now know how lactose interacts with your gut and what dairy products you can go for if you have IBS related to lactose or lactose intolerance. Have a read here if you haven’t already!
Can You Spot The Lactose?
Here is the ingredient list for a standard chocolate milk commonly found in supermarkets.
Can you spot the ingredient containing lactose out of the ingredient list?
How did you go?
Lactose is present in milk and other dairy products. Hence, the ingredient high in lactose is the Whole Milk (91%).
People with lactose intolerance may experience symptoms such as distention, bloating and diarrhoea after consuming dairy products such as milk, yoghurt and cream cheese. Some dairy like hard cheese contains less lactose and hence are more tolerable than the others. In addition, it depends on individual tolerance, as some people can tolerate more lactose than others.
Calcium is the key nutrient for bone health and the main food source of it is dairy. Whilst you are following a lactose free or low lactose diet, it is still important to ensure adequate intake of calcium from lactose-free, low lactose or low FODMAP dairy substitutes.
It is recommended you consult an Accredited Practising Dietitian in order to find out which particular FODMAPs, and quantities of them you can tolerate, and also the substitutes you can enjoy without compromising your nutrition.
Lactose-free dairy products contain the enzyme lactase, which assists in pre-digesting the lactose. Therefore, consuming lactose-free products will not cause the uncomfortable symptoms that standard dairy products can cause in people with lactose intolerance.
Here is an example of the ingredient list for a lactose-free chocolate milk.
The Enzyme (Lactase) breaks down the lactose in the Low Fat Milk, making it lactose-free.
Lactose-free products often have an obvious ‘Lactose-free’ claim on the packaging. You can also look for the enzyme ‘Lactase’ in the ingredients list to identify lactose-free products.
Low FODMAP nut milks can also be great alternatives for dairy in recipes, as they do not contain lactose and they are also suitable options for vegans. In order to ensure you are achieving an adequate intake of calcium, make sure you consume adequate lactose-free, low lactose or Low FODMAP dairy substitutes.
It is important to note that not all lactose-free dairy or nut milk alternatives are low in FODMAPs, due to their content of fruit or other ingredients that might contain other groups of FODMAPs. To find low FODMAP dairy that are 100% safe to consume whilst on a low FODMAP diet, download the app and browse through the list of certified products, or look for the FODMAP Friendly certification logo on the packaging of you favourite products in your local supermarkets.
This is the logo to look out for:
Liddells Lactose Free (Australia), Green Valley Organics Lactose Free (U.S.) and The Nutty Milk Company* (Australia) products are all tested and certified to be FODMAP Friendly. Some great examples you can enjoy with confidence:
Liddells Lactose Free Cream Cheese
Buy here: https://www.liddells.com.au/where-to-buy/
Green Valley Organics Lactose-Free Strawberry Yogurt
Buy here: https://greenvalleylactosefree.com/store-finder
The Nutty Milk Company Organic Cashew Milk
Buy here: https://www.thenuttymilkcompany.com.au/
*All Nutty Milk Company products (except the Almond & Date Milk) are FODMAP Friendly certified.
^Please be note that The Nutty Milk Company products are tasty substitutes of dairy.
To modify your recipe to a low lactose or lactose free version, simply replace the standard dairy ingredients with lactose-free dairy or nut milk (if you like a nutty taste).
If you are creating a Low FODMAP recipe, make sure your ingredients are not only low lactose or lactose-free but also are low in other FODMAP groups too. Use the FODMAP Friendly App as a guide.
Stay tuned in the coming days for a delicious lactose free low FODMAP recipe!
References:
Pereira PC. Milk nutritional composition and its role in human health. Nutrition [Internet]. 2014;30(6):619-27. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24800664 doi: 10.1016/j.nut.2013.10.011.
Yang J, Deng Y, Chu H, Cong Y, Zhao J, Pohl D, et al. Prevalence and Presentation of Lactose Intolerance and Effects on Dairy Product Intake in Healthy Subjects and Patients With Irritable Bowel Syndrome. Clin Gastroenterol Hepatol [Internet]. 2013 [cited 2018 Mar 29];11(3):262-268. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23246646 doi: 10.1016/j.cgh.2012.11.034.
Eat with Confidence!
