People who are lactose intolerant know which specific foods they must avoid and which, conversely, they can eat without worry. But finding all this out is not always so simple.
Once you have a diagnosis of intolerance following more or less frequent symptoms, you go home with a thousand doubts, and the luckier ones with a slip of paper listing some "prohibited" foods.
Lactose-free products, which are very common in almost all supermarkets, can easily be included in a daily diet, allowing you to treat yourself occasionally, for example by buying lactose-free sweets (we should clarify that extra dark chocolate is lactose-free chocolate). As a milk substitute, you can opt for plant-based drinks like almond milk, just to name one.
The real problem arises when, sitting at your computer, you search the web for more information and sometimes find yourself faced with the most varied range of foods.
For this reason, it is necessary to clarify things and dispel some myths.
Lactose is named as such because it is milk sugar. It is therefore easy to understand that milk and its derivatives (cheese, dairy products, and products made with milk) should be eliminated.
But that is not always true!
Aged cheeses, through a completely natural process, tend to decrease their lactose content until it becomes almost minimal.
Common examples are Parmigiano Reggiano and Grana Padano.
Until recently, the companies mentioned here only recommended consuming their products if aged for more than 30 months.
But for some time now, a note has appeared on the Parmigiano Reggiano company website, which we cite here:
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“Parmigiano Reggiano contains neither lactose nor galactose. In the hours immediately following cheesemaking, there is a rapid growth of lactobacilli, which ferment all the lactose present in the curd in about 6-8 hours. Even the galactose, which is formed from the lactose, is metabolized rapidly and disappears completely within 24-48 hours. It is perfect for all those who are lactose intolerant.” |
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In the interest of fairness, we can state that the same applies to Grana Padano. On their official website, you can clearly read:
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“The traditional production process of Grana Padano PDO, strictly defined by the Production Specifications, allows for a cheese that is naturally lactose-free and therefore can be safely consumed even by those who are intolerant. The production process of Grana Padano PDO ensures that lactose is gradually eliminated during the natural cheesemaking process. Most of the lactose remains in the whey, which separates from the curd at the time of cheesemaking. A limited fraction of whey and soluble milk components, including lactose, remains in the curd. Subsequently, during the 48-hour molding phase, lactic fermentation occurs, and the bacteria break down almost all the remaining lactose, transforming it first into glucose and galactose and then into lactic acid. It is during the first stage of aging that the degradation of the remaining lactose occurs. After 9 months, the minimum aging period required by the Specifications for Grana Padano PDO, the residual lactose is much lower than 0.1 g / 100 g (the limit value indicated by the Italian Ministry of Health Circular DGISAN 16.06.2016). Grana Padano PDO can therefore be consumed even by adults and children who are lactose intolerant, who can thus enjoy the extraordinary nutrients provided by raw cow's milk and its bioactive properties, without compromising their health.” |
Therefore, it is no longer necessary to purchase and consume these products with aging longer than 30 months; it is also possible to do so for shorter periods.
It must be said, however, that some lactose intolerant individuals cannot digest even food with residual lactose of less than 0.1 g / 100 g of product.
Pay close attention to food labels and finding your own balance is therefore fundamental.
A similar point can be made for another very famous product, gorgonzola.
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We can also read in this case on the website www.gorgonzola.com of the Consortium for the Protection of Gorgonzola PDO Cheese: Following the testing organized by the Gorgonzola Consortium in collaboration with the CREA Research Centre in Lodi, it is possible to state that “The lactose content in Gorgonzola was found to be well below the ministerial limit to define a cheese as 'naturally lactose-free' (<0.1 g/100g).” |
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Other cheeses that can be consumed, but with moderation, since tolerance in this case is very subjective, are:
- aged pecorino
- emmentaler
- gruyère
- fontina
- provolone
- cheddar
For yogurt, the situation is more complex. In general, it could be consumed by the lactose intolerant, as the content of this sugar is reduced (see article on yogurt). In any case, you can also buy lactose-free yogurt on the market.
A separate mention must be made, however, of all those products that naturally do not contain lactose, but to which it is added as an additive during the processing phase.
This is the case with cured meats like prosciutto, salami, and mortadella. However, not all companies use it.
We can in fact list the products that are definitely suitable for the lactose intolerant:
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Finally, we can include in the list of foods containing lactose all industrial or artisanal products that state on the label if lactose is present.
The presence of lactose, milk, powdered milk, etc., will be indicated in bold, so in this case you can rest easy; it will be enough to take a look to know immediately if you can consume that food or not.
False information on the web
As I have already anticipated, some fake news circulates on the web—false information about certain foods that might (or might not) contain lactose.
Two examples are very important to mention:
- Plant-based foods: do NOT contain lactose. So yes to all vegetables, greens, and fruit. Do not pay attention to false lists that you occasionally find on the web.
- Goat's milk DOES contain lactose, even if it is often recommended on the web or by some poorly informed merchants.
Remember always that if you eat out and you are not sure that your meal is lactose-free, opt for using a good lactase supplement such as LACTOSOLUTION 15000 (link to the shop HERE).