An inability to digest lactose, or milk sugar, leaves many adults unable to enjoy milk, ice cream, cheese and other dairy products. Lactose intolerance is more common among those of Asian, African, Hispanic or Native American descent, and your likelihood of being lactose intolerant increases with age. Some dairy products have less lactose than others, so even lactose intolerant people can enjoy foods such as yogurt and chevre, or goat cheese.
Lactose and Lactase
In order to digest the lactose in dairy products, you need lactase, an enzyme produced in the small intestine that breaks down the milk sugar. Full-term infants produce a lot of lactase to help them digest the milk that provides the nutrition they need for the first few months of their lives. As you grow older, your intestines may produce less and less lactase. Most humans follow this pattern of producing less and less lactase as they age, though people of Northern European ancestry, particularly Scandinavians, continue to produce lactase. When you consume more lactose than you have lactase to process, the result is an upset stomach, cramping, diarrhea and gas, all signs of lactose intolerance. These symptoms usually appear 30 minutes to two hours after you consume dairy products.
Lactose and Goat Milk
Goat milk contains slightly less lactose than cow's milk. If you're only slightly lactose intolerant, goat's milk might be a better choice than cow's milk for you. Some people find goat's milk easier to drink, because the fat molecules are smaller, and may be easier for some people to digest. According to the National Digestive Diseases Information Clearinghouse, most people with lactose intolerance can tolerate up to 4 oz. of cow's milk at a time, especially if they consume the milk with meals. Goat's milk may allow you to drink more milk, but results will vary by individual.
Cheese
The fermentation process involved in cheesemaking breaks down a lot of the lactose, whether the cheese starts with cow's milk or goat's milk. Since goat's milk has less lactose to begin with, goat cheese, or chevre, has less lactose that comparable soft cheeses made with cow's milk. For people who are very sensitive to lactose, this may be enough to make a difference. Hard cheeses generally have even less lactose and you can try these if you're lactose intolerant.
Alternatives
Eating small amount of dairy products with other foods may help your body to process the lactose better. You can also buy lactase drops to add to milk, or purchase milk with added lactase to compensate for the lactase your body doesn't make. If you suspect you're lactose intolerant, consult your doctor. She can perform a test to determine if your body makes enough lactase to digest dairy products and advise you on changes you should make in your diet.
References
- Colorado State University; Lactose Intolerance; R. Bowen; April 2009
- Tufts University; The Right Whey; Julie Flaherty; March 2011
- National Digestive Diseases Information Clearinghouse; Lactose Intolerance; June 2009
- Oklahoma State Cooperative Extension; Let's Compare Dairy Goats and Cows; Curtis W. Richardson
