Lactose intolerance is the inability to digest normal amounts of lactose, the milk sugar, without discomfort. This is because the body has a low amount of lactase, the enzyme that makes lactose digestible. After breastfeeding, the human being spontaneously suffers a progressive decrease in lactase. The amount of lactase that persists after this regulation will determine our tolerance to dairy products.
Do not avoid consumption
From a nutritional point of view, it is not advisable to eliminate the consumption of milk and dairy products because they have a high concentration of calcium, a mineral necessary for our organism. In fact, an adult person needs 1000-1500mg of calcium to maintain proper bone health. In addition, calcium intake at an early age, especially in girls, provides additional protection against osteoporosis after menopause.
It is common that people who have digestive discomfort with milk and other dairy products, decrease their consumption, however this is a mistake because the more consumption, the greater the adaptation of the organism, thus increasing tolerance to them.
Ways of consuming dairy products
What we tolerate worse are high quantities after a meal, the limit would be a large glass of milk. The intolerant, small amounts, so one way to reduce the symptoms is to spread the lactose intake during the day and reduce the portion to a size that we tolerate.
Non-fermented dairy products are another matter, as they contain more lactose and therefore their intake should be controlled. On the opposite side are yogurts and cheeses that are better tolerated. The former because they are fermented and the latter because they are slower to digest.
One of the most positive advances in food technology is the manufacture of lactose-free milk. It is suitable for intolerant people, does not produce symptoms associated with intolerance and allows regular consumption, favoring a good nutritional state.