Enzymes that break down milk sugar and the complex sugars in beans.
Why it’s used: Lactase improves lactose digestion in people who have difficulty digesting lactose.
Lactase is the enzyme that splits lactose, the natural sugar in milk, into two simpler sugars, glucose and galactose, which can then be absorbed. Most babies make plenty of lactase, but in many adults production falls after childhood. When undigested lactose reaches the large intestine, gut bacteria ferment it, which can lead to wind, bloating and discomfort.
Alpha-galactosidase is a different enzyme that breaks down the complex sugars, such as raffinose and stachyose, found in beans, lentils, chickpeas and some vegetables like cabbage and broccoli. Humans do not make this enzyme, so these sugars are normally fermented by gut bacteria instead.
Both enzymes are made by fermentation using microorganisms such as Aspergillus fungi or yeasts. On labels, lactase is measured in FCC units and alpha-galactosidase in GalU. They are taken as tablets, capsules or drops with the first bite of a meal. Lactase enzyme improves lactose digestion in individuals who have difficulty digesting lactose. Persistent symptoms after dairy should be discussed with your GP, to rule out other causes.
3 findings behind this ingredient. Hover a card for the detail and the source.
Randomised, double-blind, crossover trial in 8 lactose-intolerant people given lactase pellets or placebo before 100 g lactose. Blood glucose rose significantly and cramping, wind and diarrhoea scores fell versus placebo.
Randomised, double-blind, placebo-controlled study in 8 healthy volunteers eating 420 g cooked beans. 1,200 GalU cut breath hydrogen and flatulence severity; both 300 and 1,200 GalU reduced total symptom scores.
Double-blind crossover trial in 19 adults given eight drops of alpha-galactosidase or placebo with meatless chilli. Flatulence events per hour were lower over 6 hours (P = .016); bloating and pain did not differ.
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Take lactase with the first bite or sip of a meal that contains dairy, so the enzyme meets the lactose as you eat. The authorised claim applies to at least 4,500 FCC units with each lactose-containing meal. Tolerance varies, so you may need to adjust the amount.
It breaks down the complex sugars in beans, lentils, chickpeas and some vegetables that your body cannot digest on its own. Without it, these sugars are fermented by gut bacteria, which can produce wind. It is taken with the first bite of the meal.
No. Lactose intolerance and milk allergy are different. Intolerance is difficulty digesting milk sugar, which lactase can help with. A milk allergy is an immune reaction to milk proteins, which lactase does not affect, so people with a milk allergy must still avoid dairy.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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