Goat milk for lactose intolerance

6 Dairy Foods That Don't Affect Lactose Intolerance

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Fun fact of the day: While 65% of the population is officially diagnosed with lactose intolerance, some experts believe that we're all at least a little bit lactose intolerant—we just brush off the bloating and gas as no big deal.

The reason it can be difficult for us to digest dairy is that, as we grow older, we start producing less of an enzyme called lactase, which is responsible for breaking lactose—the complex sugar found in milk. Not enough lactase means lactose molecules end up in your colon, where bacteria eat them up, producing gas and diarrhea, says Patricia Raymond, MD, FACG, a gastroenterologist and associate professor of clinical internal medicine at Eastern Virginia Medical School. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed!)

The good news: While the nasty side effects might make you want to ditch all dairy forever, that's not always necessary unless you're severely lactose intolerant (i. e. your body makes basically no lactase), says Raymond and Frances Largeman-Roth, RDN, author of Eating In Color. For those with milder cases, there are several dairy-based foods that actually won't trigger stomach troubles, thanks to their naturally lower lactose content. Here are 6 to consider trying.

Aged cheese

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You don't have to give up ooey-gooey cheese completely. Just stay away from soft varieties like mozzarella or brie. Harder cheeses—think cheddar, Swiss, and Parmesan—that have been aged at least 6 months, are perfectly fine. Enzymes used in the cheese-making process break down lactose more and more over time, so after the 6 months needed to make an aged cheese, there's very little lactose left. That's why cheese doesn't taste sweet—all of the sugar has been broken down, says Largeman-Roth. So go ahead and grate a little Parmesan over your pasta.

MORE: 7 Things That Happen When You Stop Eating Sugar

Yogurt

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Yogurt can be another smart pick—but not all varieties. Look for yogurt that has "live active cultures" or "probiotics" on the label, says Largeman-Roth. These good bugs are essential, as bacteria feed on sugar and end up eating up much of the lactose. That's why probiotic-rich Greek yogurt is so tart—little of the sugar it started with remains once it hits your spoon. Even better, Raymond says, opt for full-fat yogurt, especially if you're not going Greek. It has about 8.5 g of lactose per serving, while nonfat has 14 g.

Butter

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You'd probably never describe butter as sweet—that's because it's nearly lactose-free. Still, butter does have very, very small amounts of a milk protein called whey—which Raymond says is where most of the lactose in milk hides out. So if you notice butter bothering your stomach, opt for ghee (aka clarified butter), suggests Lily Nichols, RDN, nutritionist at Pilates Nutritionist, which is butter that's been melted down and strained of the milk solids.

MORE: The 6 Healthiest Protein Powders For Your Smoothie

Kefir or Quark

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Never heard of kefir or quark? Well, you might want to get acquainted. Both fermented dairy products have healthy amounts of the same lactose-loving bacteria that make Greek yogurt easy to digest. And—thanks to the fermentation process, in which bacteria feed on more of the lactose than in Greek yogurt—even low-fat kefir or quark will be easy on your stomach. Use kefir in your morning smoothies and quark in place of thick cheeses like ricotta. (Here are more surprisingly tasty fermented foods to try.)

Goat's milk

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This one's a maybe. Unlike the other foods on this list, goat's milk does still have significant amounts of lactose. But anyone who is just mildly intolerant—meaning, cow's milk bothers you, but cheese doesn't—should give it a try. Goat's milk is lower in lactose than cow's milk and has been shown to be easier to digest for kids and adults with sensitive stomachs, Largeman-Roth says. Plus, it's nutritionally equal to cow's milk, so you won't be missing out.

So what do you do now?

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If you have a mild case of lactose intolerance, start with small portions of these foods and see how you feel. Still a little too nervous to try it out on your own? Go see your gastroenterologist, who can give you a lactose intolerance test to determine the severity of your condition and give you an idea of how much (and what forms of) dairy you can realistically add to your diet, says Raymond.

MORE: 25 Delectable Detox Smoothies

Does Goat’s Milk Contain Lactose?

Nutrition

By Ariane Lang, BSc, MBA on May 12, 2020 — Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition

Goat’s milk is a highly nutritious food that’s been consumed by humans for thousands of years.

However, given that around 75% of the world’s population is lactose intolerant, you may wonder whether goat’s milk contains lactose and if it may be used as a dairy alternative (1).

This article reviews whether you can drink goat’s milk if you’re lactose intolerant.

Lactose is the main type of carb in all mammal’s milk, including humans, cows, goats, sheep, and buffalo (2).

It’s a disaccharide made up of glucose and galactose, and your body needs an enzyme called lactase to digest it. However, most humans stop producing this enzyme after weaning — at about 2 years old.

Thus, they become lactose intolerant, and consuming lactose may trigger symptoms such as bloating, flatulence, diarrhea, and abdominal pain (2).

People with lactose intolerance may manage their symptoms by either limiting the amount of lactose-containing foods they eat or following a lactose-free diet (3, 4).

They may also take lactase replacement pills before consuming dairy products.

Summary
Lactose intake may cause digestive issues in people with lactose intolerance. Still, they may manage their symptoms by limiting lactose intake or following a lactose-free diet.

As mentioned above, lactose is the main type of carb in mammal’s milk, and as such, goat’s milk contains lactose as well (2).

However, its lactose content is lower than that of cow’s milk.

Goat’s milk is comprised of about 4.20% lactose, whereas cow’s milk contains almost 5% (1).

Yet, despite its lactose content, anecdotal evidence suggests that people with mild lactose intolerance seem to be able to tolerate goat’s milk.

While there’s no scientific research to support this, scientists believe that another reason why some people tolerate goat’s milk better — aside from its lower lactose content — is because it’s easier to digest.

Fat molecules in goat’s milk are smaller when compared with those in cow’s milk. This means that goat’s milk is easily digested by those with a compromised digestive system — as is the case for people with lactose intolerance (1).

Lastly, if you’re interested in goat’s milk as a cow’s milk substitute due to a casein allergy, it’s important to note that a large number of people with cow’s milk allergy usually react to goat’s milk as well (5, 6).

This is because cows and goats belong to the Bovidae family of ruminants. Thus, their proteins are structurally similar (7, 8).

Summary
Goat’s milk contains lactose. However, people with mild lactose intolerance may be able to tolerate it.

People with severe lactose intolerance should avoid goat’s milk, as it does contain lactose.

However, those with mild intolerance may be able to enjoy moderate amounts of goat’s milk and its by-products — especially yogurt and cheese, since they contain significantly less lactose.

Researchers believe that most people with lactose intolerance generally tolerate drinking a cup (8 ounces or 250 mL) of milk per day (3).

Also, drinking small quantities of goat’s milk, along with other lactose-free products, may help reduce symptoms (3, 4).

Summary
Moderate amounts of goat’s milk may be a suitable choice for those with mild lactose intolerance. Also, drinking it together with other lactose-free products may reduce symptoms.

Goat’s milk contains lactose. Therefore, you should avoid it if you have severe lactose intolerance.

Still, it’s easier to digest and contains less lactose than cow’s milk, which is why some people with mild lactose intolerance may tolerate it.

You may also try drinking goat’s milk with other products without lactose to help reduce digestive symptoms.

Last medically reviewed on May 12, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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By Ariane Lang, BSc, MBA on May 12, 2020 — Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition

Does goat's milk contain lactose?

Goat's milk is a highly nutritious food that humans have been consuming for thousands of years.

However, given that about 75% of the world's population is lactose intolerant, you may wonder if goat's milk contains lactose and can be used as a dairy alternative.

This article tells you if you can drink goat's milk if you are lactose intolerant.

Lactose intolerance
Lactose is the main carbohydrate in all mammalian milk, including humans, cows, goats, sheep and buffaloes.

This is a disaccharide made up of glucose and galactose and your body needs the enzyme lactase to digest it.

However, most people stop making this enzyme after weaning, around 2 years of age.

Thus they become lactose intolerant and lactose consumption can cause symptoms such as bloating, flatulence, diarrhea and abdominal pain.

People with lactose intolerance can manage their symptoms by limiting the amount of lactose-containing foods they eat or by eating a lactose-free diet.

They can also take lactase replacement tablets before eating dairy products.

Lactose consumption may cause digestive problems in people with lactose intolerance.

However, they can manage their symptoms by limiting their intake of lactose or by following a lactose-free diet.

Goat milk contains lactose
As mentioned above, lactose is the main carbohydrate in mammalian milk and as such goat milk also contains lactose.

However, its lactose content is lower than that of cow's milk.

Goat's milk contains about 4.20% lactose, while cow's milk contains almost 5%.

However, despite the lactose content, anecdotal evidence suggests that people with mild lactose intolerance seem to be able to tolerate goat's milk.

Although there are no scientific studies to support this, scientists believe that another reason some people tolerate goat's milk better - in addition to its lower lactose content - is that it is easier to digest.

Goat milk has fewer fat molecules than cow milk. This means that goat's milk is easily digested by those with compromised digestive systems, such as those with lactose intolerance.

Finally, if you are interested in using goat's milk as a cow's milk substitute due to a casein allergy, it's important to note that a large number of people with cow's milk allergy usually also react to goat's milk.

This is because cows and goats belong to the ruminant family Bovidae.

Thus, their proteins are structurally similar.
Goat milk contains lactose.

However, people with mild lactose intolerance may be able to tolerate it.

Should you drink goat milk if you are lactose intolerant?
People with severe lactose intolerance should avoid goat's milk as it contains lactose.

However, people with mild intolerance can enjoy moderate amounts of goat's milk and its by-products, especially yogurt and cheese, as they contain significantly less lactose.

Researchers believe that most people with lactose intolerance can generally tolerate a cup (8 ounces or 250 ml) of milk per day.

In addition, drinking small amounts of goat's milk along with other lactose-free foods may help reduce symptoms.
A moderate amount of goat's milk may be an appropriate choice for people with mild lactose intolerance.

In addition, drinking with other lactose-free foods may reduce symptoms.

Goat milk contains lactose. Thus, you should avoid it if you have severe lactose intolerance.

However, it is easier to digest and contains less lactose than cow's milk, so some people with mild lactose intolerance can tolerate it.

You can also try drinking goat's milk with other lactose-free foods to reduce digestive symptoms.

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Should we be afraid of lactose? Is pasteurized any good? Is low fat better than whole? Dispelling the main myths about milk

BEAUTY • Healthy lifestyle

Text: Victoria Boyarskaya
Illustrations: Nina Zakharova

The image of milk has changed radically over the past couple of decades. In a conservative food culture, it was synonymous with all the most useful, a cure for all diseases. The 21st century has made adjustments to the situation. A growing body of research indicates that milk is good for adults only in limited quantities, but an excess of it in the diet can be harmful. We reviewed the latest scientific evidence and interviewed a dozen experts to debunk the most common myths about milk.

Myth 1:

Milk is contraindicated for adults - they do not digest it

Whatever it is, today the ability to digest milk in adults is considered the norm. Unpleasant sensations or a bad reaction of the body to milk is more of an individual reaction. “Indeed, the body of some people reacts badly to dairy products. But the reasons for this reaction may be different,” says Elena Kostyrko, a gastroenterologist at the Atlas Medical Center.

According to her, the negative reaction can be expressed in varying degrees: from discomfort and bloating to severe indigestion, pain, fever, rashes and other symptoms of intoxication. There are two fundamentally different diagnoses that explain these symptoms: allergy to cow's milk proteins and lactase deficiency.

Various milk proteins can cause allergies: beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and gamma globulin, as well as alpha- and beta-caseins. With a genetic predisposition, these proteins lead to the active production of antibodies - immunoglobulins E. Normally, antibodies are produced in response to substances dangerous to the body, but with allergies, the body perceives harmless milk proteins as a threat that must be fought by any means.

With lactase deficiency, the breakdown of the disaccharide lactose (milk sugar) in the small intestine into glucose and galactose is impaired. This problem can be partially solved by additional intake of lactase or partial, but not complete reduction of dairy products in the diet.

“People with partial lactose intolerance can drink a small amount of milk, for example, with coffee, or add a little milk to porridge with water and note that they did not experience discomfort,” explains Larisa Bavykina, endocrinologist, nutritionist, medical geneticist Atlas Center. To find her personal norm, she recommends excluding fermented milk products from the diet, and then introducing them little by little, observing the reaction. It is advisable to keep a small amount of milk and dairy products in the diet as an important source of high-grade proteins, fats and easily digestible calcium.

There is currently no single recognized diagnostic test that can be used to diagnose cow's milk protein allergy. Most often, this diagnosis is established on the basis of anamnesis data, the clinical picture of the disease and the results of an allergic examination with food allergens. It is easier to identify and confirm lactase deficiency - for this it is enough to pass the appropriate tests.

see also

Is coffee harmful? Myths and the truth about the popular drink

Myth 4:

Whey is much healthier than milk

There can be no clear confirmation of this thesis - these products are too different. Whey is classified as a by-product of fermented milk and cheese production. At home, you can get it if you make cottage cheese from milk yourself, but in modern realities, whey can be found much more often in soft drinks with the addition of fruit juices and lactic acid bacteria. It is not entirely correct to compare the usefulness of such drinks with milk; it would rather be true to compare them with undiluted juice or water.

“Whey is a product that is 94% water,” explains Yulia Gamazina, a gastroenterologist at the Semeynaya clinic chain. - The remaining 6% is a storehouse of vitamins and nutrients: ascorbic and nicotinic acids, riboflavin, thiamine and many other vitamins. And at the same time no less useful leucine, tryptophan, glucose, arginine, galactose, phosphorus, magnesium, potassium. Whey is lower in calories than milk or concentrated fruit juice, and it can be concluded that whey-based drinks will be healthier and more nutritionally rich than concentrated juice diluted with water.

Of course, whey cannot replace milk for people with allergies or lactase deficiency, as it contains both milk proteins (albeit in residual amounts) and lactose.

Can a human live without animal milk?

Maybe. Animal milk is not a vital product for an adult, since any substances contained in it can be obtained from other sources. Nevertheless, statistics show that a small amount of it in the diet has a positive effect on health. Based on the most current global research on the benefits and harms of various products, the EAT-Lancet Scientific Panel in 2019year made recommendations on the most healthy diet. It indicates the daily amount of milk and any other dairy products that will bring maximum benefit and not provoke any negative consequences: this is only 250 g per day.

All these common truths do not prevent the existence of a huge number of misconceptions about milk, most of which we are already ready to refute.

Myth 5:

Skimmed milk is healthier than regular milk

This is a myth.

Doctors' recommendations for low-fat dairy products have changed several times over the past decades: in the 1980s they were considered the healthiest solution in the fight against obesity and cardiovascular disease, so doctors in all developed countries recommended that patients switch exclusively to products marked no fat . In the early 2000s, fats paid off - they were declared healthy, and low-fat foods began to fall sharply in popularity.

Today we know that the usefulness of fats is not the same. The most valuable for the body are polyunsaturated fats, which are found in large quantities in fish, seeds and nuts. Milk, on the other hand, is dominated by saturated fatty acids, the significance of which is still the subject of scientific doubt. On the one hand, modern studies have refuted the previously proven dependence of cardiovascular diseases on the presence of milk fat in the diet; and even led to the conclusion that eating whole fat in dairy products has beneficial effects on cardiovascular health and may be more beneficial than consuming low-fat dairy products. On the other hand, low-fat dairy products have been associated with a lower risk of hypertension in several meta-analyses. Other studies have shown that dairy consumption is generally correlated with lower blood pressure, regardless of fat content, due to the presence of calcium, vitamin D, and other biologically active molecules such as peptides. Summarizing the data from various sources, most health organizations around the world today recommend controlling the consumption of dairy fats, but in no case give them up completely.

With fat-free products, things are a little clearer. Olga Yazovskaya, a therapist at the Semeynaya clinic chain, believes that they should not be taken as unambiguously useful: “If ordinary fats are excluded from the composition of the product, they must be replaced with something. Often in the production of low-calorie complex dishes, trans fats are used for this, containing fewer calories. ” Trans fats are unsaturated fats obtained artificially as a result of repeated heat treatment of vegetable oil. Consumption of trans fats is associated with an increased likelihood of cardiovascular disease and mortality from a number of other diseases. In this regard, WHO and other health organizations recommend to refuse their use.

Natural milk fats act as a natural stabilizer, therefore, without them, milk and milk products lose their texture, lose their organoleptic and taste properties. “There is a growing temptation for the manufacturer to “spice up” fat-free products with flavors and flavors, add sugar or salt,” explains Olga Yazovskaya. - Low nutritional value leads to the fact that the feeling of satiety from low-fat foods does not last long. As a result, to satisfy hunger, a person eats more than if he consumed a similar product with a natural content of natural fats.

Harvard scientists have deduced the safest proportion of milk fat in the diet: it is recommended to keep them in the amount of approximately 10% of all daily calories consumed. So feel free to eat your favorite 18% cottage cheese, but follow the measure. Or prefer a low-fat product to a low-fat product.

How do we digest milk?

The only carbohydrate component of milk is lactose, milk sugar. For its digestion in the body, the presence in the intestine of a sufficient amount of a special enzyme - lactase. Newborns and children of the first years of life normally have a high level of lactase production, which ensures the complete assimilation of mother's milk. As we age, lactase production may decrease. The fading of interest in milk and the inability to digest it in adults is the norm for most mammalian species. This is an evolutionarily determined feature: milk is needed to feed newborn offspring; as soon as the cub grows up, it must give way to the newly appeared one near the mother.

Like other mammals, most humans over the age of five have had lactose intolerance in the past. The function of digesting whole milk did not disappear immediately, but by adulthood only sour-milk products remained available for the diet, since they are low-lactose (bacteria feed on milk sugar during the fermentation period, taking most of the intolerant lactose for themselves). Then, just 10,000 years ago, man domesticated the cow, and another 5,000 years later, a mutation appeared that allowed some people to digest whole milk. Today, this mutation can be considered frequent. Modern research methods make it possible to predict whether a person will develop lactose intolerance or not. This can be verified using a genetic test for polymorphisms of the MCM6 gene.

Myth 6:

Soured milk is a superfood

This is a myth. Just like all superfoods. Trends come and go almost as fast as fashion trends change. For many years in a row, the media have been regularly offering “new products”: products whose amazing healthy lifestyle properties no one knew before. So, after the 2015 Vogue material, the Western world discovered kefir. Sour milk has been heralded as the new superfood and healthy snack of the future.

However, nutritionists recommend dividing any delights from superfoods by ten and not making an exception for kefir and curdled milk. “Sour milk is not a superfood, but it is useful to include it in the daily diet,” comments Larisa Bavykina, endocrinologist, nutritionist, geneticist at the Atlas Medical Center. The doctor of clinical laboratory diagnostics Alexander Karasev agrees with her: “A large number of beneficial microorganisms from fermented milk products contribute to normal peristalsis, and some substances formed during fermentation are extremely important for maintaining the normal diversity of the intestinal microbiota. [The microbiota] is almost 2 kg of various bacteria with positive properties - they produce useful vitamins and other substances, such as butyric acid, protect us from many diseases, curb severe hunger.

Myth 7:

Powdered milk is not milk at all, there is nothing useful in it

Surprisingly, but here we have a myth! Powdered milk is a soluble powder obtained from normalized cow's milk by thickening and drying it. It consists of fats, proteins, milk sugar and minerals. Skimmed milk powder contains significantly less fat than whole milk powder, while skimmed milk powder contains more protein and milk sugar.

“Among the minerals that make up powdered milk, there are more potassium, calcium, phosphorus, sodium, magnesium, and less selenium, zinc, copper, iron, manganese,” says Yulia Gamazina, a gastroenterologist at the network of clinics "Family".

Powdered milk is made from natural cow's milk, so it has almost all the useful qualities of regular milk. But along with this, it also has the disadvantages of the original product, that is, milk powder can be useful or harmful as much as ordinary milk is harmful and beneficial.

Myth 8:

Goat's milk is healthier than cow's milk

But it's true. Goat's milk may be suitable for people with partial lactose intolerance or allergies to specific proteins in cow's milk that are not present in it. It actually contains more nutrients.

“Goat's milk has about 10% less lactose than cow's milk. In addition, goat milk has 13% more calcium, a quarter more vitamin B6, almost half more vitamin A and 134% more potassium,” says Alexander Reznik, a geneticist at the Atlas Medical Center. - Goat milk, compared to cow's milk, contains almost no alpha-c1-casein protein - a well-known allergen. Goat milk contains about 89% of this protein.% less than in cow's.

Myth 9:

Milk causes pimples

If only it were that easy! Acne is one of the most common skin diseases, and the mechanisms behind its development are well understood. First of all, this is a change in the qualitative and quantitative composition of sebum, due to hereditary factors or hormonal disorders in the body. Unstable hormonal levels (such as during adolescence) and low estrogen levels also contribute to the development of acne. When a blockage occurs in an enlarged sebaceous gland filled with sebum, favorable conditions are created for the growth of bacteria, mainly P. acnes, which supports the inflammatory process in the skin. In addition, the maintenance of a chronic inflammatory process in acne is due to an increased production of inflammatory signaling molecules - cytokines.

“The role of nutritional factors, including milk, in the development of acne has not been proven, therefore, in the treatment of acne, the appointment of limiting the intake of dairy products is not advisable,” says Natalia Lukasheva, cosmetologist-dermatologist, candidate of medical sciences and leading specialist of the clinic "Family". But folk recipes for washing with sour-milk products containing lactic acid, in her opinion, are quite justified, since with acne there is a shift in the pH of the skin to the alkaline side, the use of cosmetics that acidify the surface of the skin helps control the growth of P. acnes and a more favorable course of the disease.