Lactose is a substance that is also referred to as "milk sugar." When lactose is consumed in any form, it is then broken down in the stomach by the digestive enzyme "lactase." People who are lactose intolerant can suffer mild to severe symptoms when they eat or drink anything with lactose in it. Some of these symptoms include nausea, diarrhea, gas, abdominal pain and bloating. That is why it is important to know where it can be found.
Milk
Milk might be a good source of protein, calcium and Vitamin D, but it also has lactose in it. This goes for all varieties and versions no matter if they are fat free, whole, chocolate or even in the form of cream.
Yogurt
Yogurt is a substance that has a good amount of calcium, protein and substances called "probiotics." These are good for your intestinal health. But it is derived from milk and it still cannot escape the fact that it has lactose in it.
Sweets
Ice cream has the same nutritional bells and whistles as milk, except it is sweeter. It also has lactose. Baked goods that are made with milk all have lactose. Some examples are cookies, sponge cake, muffins, bread and biscuits. Chocolate is another lactose containing food, especially milk chocolate.
Cheese
Cheese is used in sandwiches, it's sprinkled over spaghetti, it's melted and placed over nachos, and it also has lactose. Cottage cheese is another type of milk product that has lactose.
Breakfast Foods
Waffles, pancakes, sweet rolls, toaster pastries and various cereals are all used for breakfast. Some of them may be made with natural ingredients, but yet they all have lactose in them.
Processd Foods
There are some products that have lactose that you wouldn't expect to see. For example, processed meats such as sausage, bacon, lunch meats and hot dogs all have lactose.
Processed snacks are also guilty of having lactose. Some examples are corn chips, potato chips, and anything else that is processed.
Supplements
Protein powders and energy bars are pivotal tools in a lot of athlete's diets. They give you needed calories when you are training and they help you rebuild muscle fiber. But any bar, powder or liquid supplement that is milk-based has lactose.
Labels
There are a lot of packaged products that have lactose in them, but it is not always worded this way on the labels. Any foods that have the following words in the ingredient label have lactose: milk, curds, whey, non-fat dry milk powder, dry milk solids or milk by-products.
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