What is Lactose Sugar
Lactose is a sugar found in the milk of mammals, and thus it can be found in human breast milk, cow’s milk, goat’s milk, and other kinds of mammalian milk, as well as in dairy products like condensed milk, yogurt, cream, and ice cream. Those whose bodies cannot produce enough lactase enzyme to digest lactose might experience lactose intolerance symptoms such as bloating, stomach upset, abdominal pain, diarrhea, and nausea after consuming milk or dairy products.
The lactose sugar content in milk and dairy products varies as follows
| Dairy Products | Lactose Amount (grams) |
|---|---|
| Condensed milk 250 ml | 24 |
| Cow’s milk (skim/low fat/regular) 250 ml | 12 |
| Ice cream 250 ml | 12 |
| Goat’s milk 250 ml | 9 |
| Cream 250 ml | 8 |
| Yogurt 250 ml | 5 |
| Cheese 250 ml | 1 |
In products like butter and margarine, it is found that the lactose content is very low.
How should people who are lactose intolerant eat?
In the past, it was suggested to avoid milk and dairy products for those who cannot digest lactose. However, recent research suggests that individuals can choose foods that contain milk in amounts that their bodies can tolerate to ensure they get sufficient calcium and nutrients present in milk.
Ways to help the body digest dairy products better
- Try consuming dairy products in small quantities first, then gradually increase the amount that the body can handle without causing diarrhea. It is recommended to choose full-fat milk instead of skim or low-fat milk, as most individuals can tolerate it better.
- Avoid drinking milk on an empty stomach, and try consuming dairy products along with other foods, such as cheese with crackers or milk with cereal, instead of consuming dairy products alone.
- Try dairy products that naturally have low lactose content, like cheese or yogurt.
- Opt for lactose-free products, such as lactose-free milk or calcium-fortified soy milk.
- Consult a doctor about using synthetic lactase enzymes, which must be taken with the first sip of milk. The downside is that the enzymes are more expensive than lactose-free milk or soy milk.
If none of the above methods work, you may need to switch to getting calcium from other sources, such as small fish, firm tofu, and dark green leafy vegetables, or take calcium supplements as an alternative.
Korrawi Srita
Professional Nutritionist
License No. GorChor.1594
Bangkok Hospital Chiang Mai
