What Naturally Has Lactase?

Research indicates that approximately 57% to 65% of the world's population has some degree of lactose intolerance, which makes the question of what naturally has lactase highly relevant for many. The enzyme lactase, essential for breaking down milk sugar, is not actually found in the same foods as the lactose it digests, a common point of confusion.

Quick Summary

The lactase enzyme is produced by the human small intestine, and by certain probiotic bacteria found in fermented foods like yogurt and kefir. Unlike lactose-free products, which have the enzyme added, whole foods do not contain lactase naturally.

Key Points

• Body's Production: The human small intestine is the primary natural source of lactase, which can decrease with age.

• Bacterial Origin: Certain probiotic bacteria, found in fermented dairy products like yogurt and kefir, produce lactase.

• Foods vs. Enzyme: No plant-based foods, fresh milk, or regular cheeses naturally contain the lactase enzyme, only the sugar lactose.

• Fermented Aid: Fermented products like yogurt and aged cheese are easier to digest because the bacteria or aging process breaks down some of the lactose.

• Supplements for Support: Over-the-counter lactase supplements offer a direct way to add the enzyme when consuming dairy.

• Lactose-Free Processing: 'Lactose-free' dairy products have the lactase enzyme added to them during manufacturing, not naturally.

• Dietary Strategy: Managing lactose intolerance involves choosing probiotic-rich foods, consuming low-lactose items like hard cheese, and using supplements when needed.

The Truth About Natural Lactase Sources

When people ask what naturally has lactase, they are often searching for a food source they can eat to help them digest dairy. The key distinction, however, is that lactase is an enzyme produced by living organisms, not an inherent component of most foods. The primary natural sources are the human body itself and specific strains of bacteria. Understanding this fundamental difference is crucial for anyone managing lactose intolerance or trying to support their digestive health.

The Body's Own Production

The most direct and natural source of lactase is the small intestine of mammals, including humans. In healthy individuals, the intestinal lining produces lactase to break down lactose into simpler sugars, glucose and galactose, which can then be absorbed by the body. Lactase production is typically highest in infants, who rely on breast milk for nutrition. For a significant portion of the global population, this production naturally declines after infancy, a condition known as lactase non-persistence, which results in lactose intolerance.

Probiotic Bacteria and Fermented Foods

Another significant natural source of the lactase enzyme comes from certain beneficial bacteria, also known as probiotics. These bacteria, found in fermented foods, produce lactase as a byproduct of their metabolic processes. When consumed, the bacteria can aid in the digestion of lactose, which is why many individuals with lactose intolerance can tolerate fermented dairy products better than fresh milk. For instance, the bacteria in yogurt help predigest some of the lactose, making it easier on the digestive system.

Key Fermented Foods:

• Yogurt with Live Cultures: Yogurt containing active cultures like Lactobacillus acidophilus and Bifidobacterium is a primary example. The bacteria help break down lactose, which is why many with intolerance find it more digestible.
• Kefir: This fermented milk drink is even richer in probiotics than yogurt and contains bacteria that produce lactase, assisting with lactose digestion.
• Other Ferments: While not typically dairy-based, some probiotic supplements use strains of bacteria like Lactobacillus that produce lactase and can aid digestion when taken regularly.

A Closer Look at Foods That Don't Contain Lactase

There is a widespread misunderstanding that certain foods, like milk, contain lactase. However, this is incorrect. Milk contains lactose, the sugar that lactase is needed to break down. The only reason some dairy products might seem easier to digest is due to fermentation or processing.

Non-Fermented Dairy Products

• Milk: All mammal milk, including cow's, goat's, and sheep's, contains the sugar lactose, but not the enzyme lactase.
• Hard Cheeses: Aged, hard cheeses like cheddar and Swiss contain very low levels of lactose because most of it is broken down during the aging process, not because the cheese itself contains lactase.
• Lactose-Free Products: These products, such as lactose-free milk, are not naturally free of lactose. They are treated with the lactase enzyme during processing to break down the lactose before it is consumed.

Plant-Based Foods

It's important to clarify that no fruits, vegetables, grains, or nuts naturally contain the lactase enzyme. These foods are naturally lactose-free, and while they are excellent for a lactose-intolerant diet, they do not provide lactase. The enzyme is specific to mammals and certain microbes.

Comparison: Lactase Sources

Source	How it Works	Speed	Benefits
Human Small Intestine	Produces the enzyme internally to break down lactose.	Instantaneous, if sufficient enzyme is available.	Innate biological function, no external input required.
Probiotic-Rich Foods	Bacteria in fermented products produce lactase, aiding digestion.	Works during the digestive process, potentially over hours.	Can aid digestion and support gut health.
Over-the-Counter Supplements	Ingested capsules or drops provide a supplemental dose of the enzyme.	Takes effect quickly, depending on the dosage and timing.	Immediate relief, predictable results.
Lactose-Free Dairy	Lactase enzyme is added during processing to break down lactose beforehand.	Lactose is already broken down in the product.	Convenience, removes the digestive challenge entirely.

Conclusion

In summary, the question of what naturally has lactase reveals an important biological fact: the enzyme is produced by living organisms, not by whole foods directly. The human body, specifically the small intestine, is a primary source of lactase, although production can decrease with age. Fermented dairy products like yogurt and kefir are another excellent natural source, as they contain probiotic bacteria that produce lactase, assisting in digestion. For those seeking additional support, over-the-counter lactase supplements are a reliable option, while lactose-free dairy products offer a convenient processed alternative where the enzyme is added artificially. Understanding these different sources empowers individuals to manage lactose intolerance effectively and make informed dietary choices.

A Natural Solution for Lactose Intolerance: Fermented Foods and Probiotics

Choosing Fermented Foods

When selecting fermented products to aid lactose digestion, always check for labels that specify "live and active cultures." This ensures that the beneficial, lactase-producing bacteria are still present and viable. For example, opting for Greek yogurt with live cultures can offer a significant amount of helpful bacteria. The fermentation process also means that yogurt and kefir typically contain less lactose than regular milk, regardless of the bacterial contribution, providing a dual benefit.

Gradual Introduction and Dietary Management

Some evidence suggests that gradually reintroducing small amounts of lactose over time can help improve tolerance in some individuals. This may increase the amount of lactose-digesting bacteria in the gut. Combining this with lactase-producing probiotics or a lactase supplement before consuming a dairy-rich meal can further mitigate symptoms. For additional guidance, authoritative health bodies like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) provide detailed nutritional advice for managing lactose intolerance, emphasizing a balanced approach to ensure adequate calcium intake.

Taking Control of Your Digestion

By distinguishing between foods containing lactose and the natural sources of the lactase enzyme, you can develop a personalized strategy for managing your digestive comfort. Whether it's through the regular consumption of probiotic-rich foods, the strategic use of supplements, or simply opting for lactose-free products, there are multiple pathways to enjoying a diverse and satisfying diet without the discomfort of lactose intolerance.

Frequently Asked Questions

Which fermented dairy products naturally contain the lactase enzyme?

Yogurt and kefir with live and active cultures naturally contain probiotic bacteria that produce the lactase enzyme, which assists with the digestion of lactose.

Can I get lactase from fruits or vegetables?

No, fruits and vegetables do not naturally contain the lactase enzyme. They are, however, naturally free of lactose and safe for those with lactose intolerance.

Do dairy products like milk and cheese naturally contain lactase?

No, milk and cheese naturally contain the sugar lactose, but not the enzyme lactase needed for digestion. The lactase enzyme is only produced by the small intestine or specific bacteria.

Why are some people with lactose intolerance able to eat yogurt but not drink milk?

The live and active cultures in yogurt, such as Lactobacillus and Bifidobacterium, produce lactase, which helps break down the lactose in the yogurt, making it easier to digest.

How do lactose-free milk products work if milk doesn't have lactase?

Lactose-free milk is cow's milk that has had the lactase enzyme added to it during processing. This breaks down the lactose before it is consumed, preventing symptoms.

Besides fermented foods, what is the main source of lactase?

The main source of lactase is the small intestine, where the enzyme is naturally produced to break down lactose during digestion.

Does taking a lactase supplement provide the same benefit as eating fermented foods?

Lactase supplements offer a quick dose of the enzyme to digest lactose in a specific meal. Fermented foods, on the other hand, provide a more general gut health benefit by introducing lactase-producing probiotic bacteria into your digestive system over time.