What diet when you are lactose intolerant?

Digesting milk is not given to everyone: 5 to 30 % of Westerners would suffer from digestive disorders each time they consume it.This is called lactose intolerance.Eating can become difficult because lactose is present in many products.Discover our three recipes, from entrance to dessert, for a lactose -free meal.

Being intolerant to lactose does not necessarily mean having to completely delete the lactose of your diet.Some will have to avoid it completely while others will find intestinal comfort simply by limiting its consumption.You just have to find your tolerance threshold.To do this, it is recommended to be accompanied.e of a dietitian or a nutritionist doctor.In the meantime, here are some tips to know what to eat in case of lactose intolerance.

What is lactose intolerance?

Lactose is the main sugar contained in milk from animals (cheese, yogurts...), itself composed of two sugars, glucose and galactose.To be properly assimilated by the body, the latter must be separated by a digestive enzyme contained in the intestine, lactase.

Lactose intolerance is a difficulty in digesting milk from animals because of insufficient lactase digestive tract, intended to degrade lactose molecules.This enzyme is present during childhood, but its production decreases in adulthood, no longer allowing good assimilation of milk.

Lactase deficiency therefore prevents the assimilation of lactose present in milk and its derivatives and causes symptoms of intolerance.

Please note: intolerance is to be dissociated from the allergy which is caused by milk proteins and concerns an immune plan.It is impossible to be allergic to lactose, because the latter is not an allergen.

What are the symptoms of lactose intolerance?

In the absence of lactase, lactose stagnates in the digestive tract where it is metabolized by germs, which can cause:

Digestive disorders occur 30 minutes to 2 hours after consuming dairy products and can last several days.

Milk, yogurt, cheese, butter....What products contain lactose?

Lactose is present in animal milk: cow's milk, goat, sheep...But also in all their derivatives, such as butter, cheese, cream, condensed milk, powder...Here is the list of the main foods and culinary preparations containing lactose.

It is sometimes difficult to know if a product, including industrial preparation, contains lactose.This is why it is important to take the time to read the food labels well, which will inform you about the presence of lactose or not.

What diet for lactose intolerance?How to avoid it?

Treating lactose intolerance mainly involves limiting food containing lactose.As a rule, we must favor dairy products the least rich in lactose, find substitution means and, above all, satisfy its calcium and protein needs by other food biases.Of course, each diet will be adapted according to the sensitivity of the person and their lactose tolerance threshold.

In the vast majority of cases, we do not completely avoid dairy products.The total abolition of lactose occurs in pronounced cases of lactase deficit, which remains rare.

The first thing to do is therefore to consume less lactose.It's necessary :

Lactose -free diet: opt for plant dairy products

Dairy products can be replaced by plant products (rice, almond, soybeans, etc.) that lend themselves to many culinary preparations (pastries, yogurts, drinks, etc.).We can replace:

What foods eat for calcium and protein intake?

Dairy products are rich in calcium and protein.When you consume little, it is essential to register on the menu other sources of these essential nutrients to the body.

For calcium, we will consume:

Example: 1 glass of milk = 170 mg of calcium = 60 g of almonds = 2 sardines in oil (50 g).

For proteins, we will consume:

Example: 30 g of Gruyère = 9 g of protein = 1 slice of ham = 80 g of tofu.

How to reintroduce lactose?

Sometimes lactose intolerance can occur in the context of gastroenteritis or a push of Crohn's disease, for example.In these cases, the decrease or deletion of lactose is only temporary, and it is possible to reintroduce it little by little in its diet.Only, you have to be careful, and go gradually.

It is strongly advised to use food supplements rich in lactase in the event "difference".A lactase intake allows better absorption of lactose as well as the decrease in intolerance symptoms.

Total reintroduction of lactose in food is only possible after healing lesions of the mucosa of the small intestine.

Lactose -free dishes recipes from dessert entry

Discover three delicious "Lactose Free" recipes.

Falafels

Ingredients for 12 falafels

200 g of dry chickpeas2 garlic cloves1 C.at C.rice flour1 C.at C.Arow Root 3 g of gluten -free lifting powder 1 C.at C.cumin powder1 c.at C.Coriander1 C.at S.olive oil

Preparation :

Drain chickpeas.Mix all the ingredients and let stand for 30 minutes in the fridge.Form dumplings with the dough and brown them in the pan with a little oil.

Mushrooms quiche

Ingredients :

For the dough:

150 g of flour50 g oatmeal1 C.at S.sesame seeds3 C.at S.olive oilEauSel

For the device:

250 g Paris mushrooms 2 onions 1 egg15 cl of olivepersilselselpoivre soybean cream

Preparation :

For the dough:

Preheat the oven to 180 ° C.Pass all the ingredients to the blender until the dough forms a ball.Spread at the bottom of a pie pan.Spread the dough at the bottom of a pie pan, sting with a fork and bake white for 10 minutes.

For the device:

Emincer les oignons et les faire revenir à la poêle avec un peuolive oil.Wash and cut the mushrooms into slices.Add them to the pan.Salt, pepper.Mix the egg, soy cream and chopped parsley.Place the vegetables on the tart bottom and pour the soy cream appliance.Bake for 20 minutes.

Egg cream

Ingredients for 4 persons :

50 cl of almond milk3 eggs6 C.at C.powdered sugar 1 sachet of vanilla sugar

Preparation :

Preheat the oven to 180 ° C.Boil almond milk.Mix the beaten eggs with the sugars until the mixture whitens.Pour the boiling milk and mix.Pour in 4 ramekins.Place them in a dish filled with water and bake for 30 minutes.