Which Dairy Products Contain The Least Lactose?

Lactose is the main sugar found in milk and dairy products. If someone is lactose intolerant, it means that his intestines are not able to digest and transform the substances contained in it: glucose and galactose. This results in a lack of lactase, which is produced by the small intestine. In this article, we’ll show you the dairy products that contain the least amount of lactose.

Types of intolerance

In total, there are three different types of lactose intolerance:

Primary:   Lactase activity declines physiologically during adolescence.

Secondary:  It is caused by damage to the intestinal mucosa or a decrease in the absorptive surface. The duration of the disease is transient and depends on other diseases such as parasites or gastroenteritis.

Congenital:  In this case, the small intestine does not produce lactase, and this is obvious within the first week after birth.

Symptoms

We should know the symptoms that may occur after milk consumption, e.g .:

• Abdominal pain,
• Gases,
• Diarrhea,
• Nausea,
• Flatulence

Which dairy products have the least lactose?

Yogurt – A natural probiotic

As yogurt undergoes a natural fermentation process, the lactose content is much lower than in other dairy products. The ingredients of the yogurt are lactbacillus and electrococcus, which make it a probiotic product.

One serving of yogurt contains about 25% less lactose,  which makes it ideal for those who suffer from lactose intolerance. In addition, acidic bacteria help break down this enzyme. Moreover, it provides vitamins, minerals and essential fats.

Fermented cheese

This type of cheese does not contain pasteurized milk, and the fermentation process is responsible for breaking down lactose in other elements. Below is a list of cheeses you can eat:

• Ripe cheese : The  cheese loses lactose after undergoing this process. However, people who tolerate casein can eat it without any problem. Examples include Parmesan and gruyère.

• Ripened cheeses:  Yes, they contain lactose, but in small amounts. If you eat in small portions, your body will tolerate it. You can try manchego or camembert type cheeses, for example.
• Fresh cheeses:  These contain approximately 3% lactose. These include, for example, cottage cheese and mozzarella.

Butter

It is not all types of butter. Real butter, i.e. butter that comes from milk fat, contains the least amount of lactose. This type contains about 0.01 grams of lactose per tablespoon.

This is because the butter separates into its water and fat components during the preparation process. Lactose is a water-soluble molecule which means it can be easily removed. Therefore, unless you consume it excessively, butter should not be a problem for you.

Lean cream

Lean cream consists of fat globules that are found in raw milk. Overall, 40% of its composition is fat and it contains a small amount of lactose. Moreover, it is also low in sugar.

In addition, it also undergoes a centrifugation process in which a large amount of lactose is removed.

Recommendations

• Dairy products should not be avoided unless you are consuming vitamin D and calcium substitutes to prevent the development of osteoporosis.
• Increase your fiber intake to improve digestion.
• Check the labels on the products and choose the ones that do not contain lactose.
• Pay attention to medications, as some contain lactose, which ensures proper consistency.
• Consume legumes, nuts and soybeans as they are high in calcium.
• The body tolerates lactose better when consumed with other foods.

• Avoid milk desserts. It’s best to prepare them yourself and replace regular milk with rice or oat milk.
• You can consume oat, almond or soy milk.

In conclusion, remember that if you notice an allergic reaction after consuming milk, you should consult a specialist. This is the only way to find out how serious the problem is.