Lactose intolerance is a condition where the body cannot digest lactose, a sugar highly present in dairy products. This happens due to a reduced production of lactase, the enzyme necessary to break down this sugar and digest it without discomfort. In many products labeled as "lactose-free," this enzyme is specifically added. When we are born, except for rare cases of Congenital Lactase Deficiency (CLD), we all have this enzyme to digest breast milk, and it is equally physiological for it to decrease starting from weaning, progressively reducing more or less markedly during adulthood. This is why we talk about a rather widespread condition worldwide, with significant differences between geographical areas. Unlike other intolerances, this one is officially recognized by the World Health Organization (WHO) and has a more precise diagnosis.
Globally, it is estimated that about 65-70% of the world's population is affected by this intolerance, with significant variations between different areas. In Asia, particularly in China and Japan, the prevalence can reach 80-100%, while in Africa there are populations where practically all individuals are intolerant. In Europe, the situation is more heterogeneous: in the Nordic countries, like Sweden and Finland, the percentage of people who can digest lactose in adulthood is very high, reaching 74% and 82% respectively, while in Greece only 20% of the population maintains this ability. In Italy, this condition affects between 30% and 50% of the population, with rather marked regional differences: in the North, the prevalence is around 52%, in the Center it drops to 19%, while in the South it is around 41%. All these differences are mainly due to genetic and cultural factors, as the ability to digest lactose in adulthood depends, as mentioned, on the persistence of the lactase enzyme, which in some populations has been favored by evolution following the regular consumption of milk and derivatives over the centuries.
Not all people with reduced lactase activity exhibit clinical symptoms, and the severity of the disorders varies depending on the amount of lactose ingested and the individual's ability to adapt, which can change over time. Among the most common reactions are abdominal bloating, cramps, diarrhea, and nausea, which generally occur within a few hours of consuming dairy products. In addition to gastrointestinal symptoms, headaches, fatigue, and, in some cases, skin rashes may also occur. Less common, but still possible: irritability or depression, due to general malaise. If neglected, these signals can further complicate daily life, turning a temporary discomfort into chronic discomfort.
To diagnose lactose intolerance, it is essential to consult an expert doctor. The professional uses two specific complementary tests to determine sensitivity to this sugar. The first is the breath test, considered the number one standard reference. This test evaluates the presence of hydrogen in the breath before and after administering 25 grams of lactose dissolved in water. The second test, mainly used in Italy, is the genetic test through a buccal swab, to collect a DNA sample from the oral mucosa. As explained by the Italian Association of Lactose Intolerant (AILI), these are complementary tests and not alternatives to each other. Self-diagnosis also plays a fundamental role in recognizing lactose intolerance.
There are dietary adaptations and specific treatments that can significantly improve the quality of life for those who are lactose intolerant. The first step is obviously to modify the diet, eliminating or reducing dairy products and opting for lactose-free alternatives, such as plant-based milk and aged cheeses. There are also therapeutic options, such as taking supplements containing the lactase enzyme, which help break down lactose and prevent annoying symptoms. A fortunate solution for those who do not want to completely give up a beloved dish or food containing lactose. Finally, note that the symptoms associated with this condition, such as inflammation of the gastrointestinal mucosa, may take several months to completely disappear once the right precautions are taken.
Lactose is naturally found in milk and its derivatives, but it can also be present in unsuspected foods, as it is often used as an additive to improve texture, flavor, or preservation. Some examples include:
1. Baked goods and cereals
2. Cold cuts and deli meats
3. Sauces and condiments
4. Ready meals and frozen foods
6. Alcoholic beverages and drinks
Those who are intolerant must therefore carefully check labels, including the "traces of" section, to avoid unintentional consumption. As always, a great alternative is to cook nice homemade dishes, thus maintaining control over the ingredients. On Tuduu, you can find many recipes that can inspire you! 😉
We couldn't find any recipes that match your search criteria. Try adjusting the filters.
Homemade bread with paleo blueberry muesli
Cucinare_per_te
Vegan Fig Pancakes Without Eggs and Milk
Economista Salutista - Mariapia
Gluten-Free Raspberry Muesli Overnight Oats
IoBoscoVivo Srl
Bruschetta with Goat Tomino Cream and Grilled Apricots
Vandelli Formaggi
Gluten-free, dairy-free, and sugar-free apple pancakes
Elena|CeliachiaStanca
Annamariachef2.0
Foodie Cooklab
Spuntini.zerosbatti
Golden milk with hericium powder
IoBoscoVivo Srl
Viaggiando Mangiando
Cucinare_per_te
Pumpkin Buns with Black Sesame Seeds
Impasta_con_rosy
Cucinare_per_te
Gluten-free and Lactose-free Brioche Bread
Viaggiando Mangiando
Gluten-free Focaccia with Chufa Flour
IoBoscoVivo Srl
Gluten-Free Baguette Without Mold
Elena|CeliachiaStanca
Same-day Bread with Brewer's Yeast
Persaincucina
Breaded Potato Croquettes with Gluten-Free Taralli
Elena|CeliachiaStanca
EASYCLARISSA
Simple gluten-free and lactose-free cake
Elena|CeliachiaStanca
Tropical Gluten-Free Babbaiola Tart
Viaggiando Mangiando
di_bina_in_meglio
Spuntini.zerosbatti
Energy bites with chufa and blackcurrant (no-bake)
IoBoscoVivo Srl
Spaghetti between land and sea
Impasta_con_rosy
Spaghetti with Anchovy Drizzle
iuain.com
Foodie Cooklab
Spuntini.zerosbatti
Tarte Tatin with Fennel and Oranges
di_bina_in_meglio
Savory Fluffy Cakes (Flourless)
Annamariachef2.0
Byrek with leeks and lactose-free ricotta
Persaincucina
Foodie Cooklab
Gluten and Lactose-Free Pizza with High and Crispy Crust
Elena|CeliachiaStanca
Impasta_con_rosy
Manu food writer
Quinoa Bowl with Sautéed Shiitake and Avocado
IoBoscoVivo Srl
Octopus Carpaccio with Lentil Cream
Economista Salutista - Mariapia
Gluten-Free and Lactose-Free Stuffed Eggplants
Elena|CeliachiaStanca
Manu food writer
Mediterranean Sea Bream Fillets
ILSUCCODUVA
Gluten-free and lactose-free vegan cutlets
EASYCLARISSA
Manu food writer
Viaggiando Mangiando
Crispy Baked or Air Fryer Carrots
MescolaBene
Zucchini sautéed with cooked ham, extra virgin olive oil and basil
Economista Salutista - Mariapia
Vibrant Carrot and Kumquat Salad with Tiger Nut Flakes
IoBoscoVivo Srl
Baked Goat Cheese with Crispy Sage
Vandelli Formaggi