Foods to Avoid with Lactose Intolerance

by Garreth Myers

If you are lactose intolerant it means that your digestive system is unable to break down the lactose found in milk and milk products. The undigested sugars (lactose) remain in the gastro-intestinal tract and cause unpleasant symptoms such as gas, bloating, stomach pain and cramps. Different people have different levels of intolerance. Some may be able to take milk and milk products in small doses while others are unable to digest any amount of lactose.

The best way to treat lactose intolerance is to avoid foods that contain lactose. Be warned that doing this does not only mean skipping that glass of milk or leaving out the slice of cheese from your sandwich. Lactose can be found in a number of food items apart from the usual dairy products.

The highest levels of lactose are found in milk and dairy products. For example, non-fat powdered milk can rack up 62g of lactose in one cup. Other milk products such as condensed milk (40g), skimmed milk (11g) or sour cream (4g) can all affect a person who is lactose intolerant. Other foods with lactose to avoid include:

Breakfast drinks such as chocolate milk, whey protein concentrate, and malt drinks
Starches such as breads, cereals, potatoes, biscuits, waffles, and cake mixes
All cheeses and cheese products
Foods with cheese toppings such as pizza, lasagna, macaroni and cheese, and packaged pasta mixes
Egg preparations such as souffles, omelets, and quiches that contain milk or cheese
Desserts such as ice creams, frozen yoghurts, chocolates, custards, and cakes
Prepackaged, canned, frozen foods
Packaged snacks
Prepared meats such as luncheon meats, sausages, and hot dogs
Instant soups and potatoes
Meal replacements – liquid and powder based
Non-dairy powders, creamers, and whipped toppings
Artificial sweeteners

When checking food labels, look for the following words that indicate that the item contains lactose:

Milk (whole, nonfat, skim)
Lactose
Whey (delactosed, demineralized, protein concentrate)
Curds
Milk by-products
Dry milk solids
Non-fat dry milk powder
Butter fat / margarine
Cheese, cottage cheese, buttermilk
Cream, sour cream, sour cream solids
Hydrolysates (casein, milk protein, protein, whey, whey protein)
Lactoglobulin
Brown sugar flavoring
Chocolate / chocolate flavoring
High protein flour

While this list can seem daunting, there are foods that are acceptable for lactose intolerance. In addition to dairy-free foods and lactose free milk, you can also eat:

Fresh fruits and vegetables such as apricots, apples, citrus fruits, tomatoes, leafy green vegetables, bell peppers and Brussel sprouts. Fruit and vegetable juices and dried fruit are also lactose free.
Unprocessed whole grains such as brown rice, oats, and wild rice. Breads and cereals that do not list milk-based products in their ingredients can also be eaten safely.
Protein-rich foods that supply the body with calcium and vitamin D. Lactose-free protein sources include poultry, eggs, soy products, and meats.
Healthy dietary fats found in nuts, nut butters, plant based oils, seeds, and avocados.
Greek yoghurt in small amounts – the probiotics in the yoghurt are necessary for a healthy digestive system
Hard or aged cheeses – The older a cheese is, the lower the lactose levels. For example, sharp cheddar cheese and aged Gouda have hardly any lactose and can be eaten in moderate amounts.
Products that contain lactase – Lactase is the enzyme required to digest lactose in milk and milk products. There are now a number of products that are fortified with lactase and safe for consumption.

References:

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

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