Have you decided not to eat these products that contain lactose? Nutritionist and dietician Véronique Liesse shares the effects on the body
I have become lactose intolerant
Lactose is the sugar in milk. In order for it to be digested, we need an enzyme: lactase. It is produced by the intestines to break down lactose into two other sugars that the body can more easily absorb: glucose and galactose. In some people, lactase production decreases with age; in others, this is normal. “Therefore, there is no need to feed yourself milk unless you have a good reason to do so, because lactase production can be stimulated: in other words, the less lactose you consume, the more lactase your body produces,” explains Véronique, nutritionist and dietician. We then develop a sensitivity that was not there at the beginning and experience stomach symptoms when we want to eat ice cream or cheese again.
Unlike cow’s milk protein allergy, which requires complete avoidance of dairy products, people who do not produce enough lactase tolerate lactose differently.
I deprived myself of prebiotic effects
Lactose has prebiotic effects, which means it stimulates the growth of beneficial bacteria in your intestinal flora. “Not eating foods that contain it limits the health of the microbiome,” says Véronique Liesse. However, a healthy diet is important for preventing diseases, good digestion, combating the development of type 2 diabetes and not losing weight.
My stomach symptoms have decreased
On the other hand, if you are lactose intolerant or have lactase intolerance, reducing your sugar intake will benefit your digestive system. In France, 30% to 50% of adults are affected*. It is characterized by gas, bloating and abdominal pain 30 minutes to two hours after eating foods containing lactose.
These can last for several hours, depending on your sensitivity and your food intake. Therefore, choosing lactose-free foods will help you get rid of these discomforts and restore your digestive system. Lactose intolerance or sensitivity can cause digestive discomfort. Nathalie Negro, nutritionist at Brides-les-Bains Spa, explains: “These sugars absorb water in the intestines. When they are sensitive to these sugars, the diarrhea is liquid, acidic and heavy but not bloody. Avoiding dairy can normalize the intestines and put an end to this pain. I feel tired
Véronique Liesse explains that “diarrhea causes the body to lose vitamins, minerals and macronutrients”. “The result is sometimes a deficiency of important substances in the body; severe fatigue, poor immunity, lack of energy, etc.
I found my patience
A lactose-free diet limits the consumption of these sugar-rich products. These include: whole milk (4.6g lactose), white yogurt (3.3g), sugar (2.05g), white cheese (3.7g)… Fortunately, it is not necessary to eliminate them all. Nathalie Negro explains: “Only 20% of people with lactose intolerance can tolerate less than 12 grams per day. The basis of the treatment is to completely eliminate lactose from the diet for 1 month, then gradually reintroduce lactose starting with foods that contain the least amount of lactose, such as cheeses such as comté, beaufort, parmesan, etc. Gradually reduce lactose intake. until it reaches its original state.
Finally, for a fun change, there is lactose-free milk or milk, yogurt and other cheeses.