The neon sign in the colorful photo that illustrates this week’s article can be found on one of Copenhagen’s main avenues and reads "1/2 liter of milk every day, all your life", an indication of the importance of this food. But some of us discover that instead of a source of nutrients, dairy products might be a source of malaise.


Years ago I began to show symptoms of "intestinal discomfort" that appeared at what I thought were random intervals. At times it made me think that they could be caused by some serious condition. Try to fly 12 hours with stomach cramps and you will see what I am talking about. Since I knew that some people develop allergies or intolerance to certain foods as they get older, I decided to do my own research. Some of the suspects were dairy products, gluten, beans and some vegetables, foods that an important minority does not tolerate well. After experimenting by avoiding each of these foods one by one, I found that dairy products, mainly cream, milk and fresh cheeses, were the cause of my malady.

It was of little consolation to have found out that most people in the world suffer from lactose intolerance; information that at the beginning I found quite surprising. The term ‘lactose intolerance’ suggests that those who do not tolerate lactose are rare. In fact, those adults that tolerate lactose are in the minority. Lactose intolerance is a "disorder" that affects at least 75% of the population world-wide. It is more prevalent among some ethnic groups and races and affects the majority of Asians, Hispanics, Indians and Africans. It is least prevalent among Northern Europeans.

Lactose intolerance should not be confused with an allergy as each is a different reaction to a different problem. The latter is a disorder that involves the immune system, not so with lactose intolerance. What causes lactose intolerance in adults is clear and well documented: at certain point most adults stop producing lactase, an enzyme that breaks down lactose, a natural sugar present in all dairy products. This enzyme is produced by the cells in the small intestine, and the lack of which can produce symptoms that although non life-threatening can be very uncomfortable: nausea, gas, bloating, stomach cramps, diarrhea, etc. The severity of the symptoms will depend on the amount of lactose that the person can tolerate.

Lactose intolerance should not be an impediment to the consumption of dairy products. Although there are those who think that adults should not consume milk at all, it also true that dairy products are an important part of our culinary culture and an important source of nutrients.

For those afflicted by it, and who do not wish to abstain from the consumption of dairy products, we have these suggestions:

1. Consult your doctor. A few tests will confirm that your symptoms are produced by lactase deficiency and not another type of disorder.

2. Try and see which dairy products, and in what quantity, you can tolerate. While you may not tolerate one particular dairy product, you could find out that you can consume others with little problem.

3. Choose aged cheeses over fresh ones. The latter contain more lactose, as does skim milk.

4. There are lactase supplements available over the counter. It may help you cope with varying quantities of lactose.

5. There are products aimed at people with lactase deficiency. At least two local dairy companies sells milk with reduced lactose or added lactase.

By Aunt Clara