Milk and products that have milk components contain a natural sugar called lactose. Individuals with a deficiency in lactase, the enzyme that allows for lactose digestion, may experience gas, diarrhea, nausea and bloating after consuming foods that contain lactose. If you experience these symptoms after ingesting milk, your doctor may diagnose you as being lactose intolerant. The Mayo Clinic suggests limiting the intake of dairy products to control lactose intolerance symptoms.
Beverages
Drinks that contain any form of milk contain lactose. These products include whole milk, powdered milk, condensed milk, milkshakes, flavored milks and many instant breakfast drinks. Whole milk averages about 11 grams of lactose per 1 cup serving according to the University of Virginia Health System. Some milk beverages are available in lactose-reduced versions that may be tolerated by some lactose-intolerant individuals.
Milk Products
Products made from a base of milk contain lactose. Yogurt, ice cream, sour cream, cheeses, mayonnaise, cream cheese, half-and-half and cottage cheese contain lactose in varied amounts. For example, sharp cheddar cheese contains less lactose than softer, blue cheese. Evaporated milk, nonfat dry milk powder and sweetened condensed milk contain some of the highest levels of lactose. The International Foundation for Functional Gastrointestinal Disorders, or IFFGD, suggests yogurt may be a good calcium option for lactose-sensitive individuals as active cultures create lactase that aids in lactose digestion.
Bread and Pasta
Starchy foods such as breads, biscuits, pancakes, crackers and cakes often use milk solids or milk products during the preparation. Typically, pastas or gravies that contain cream or cheese contain lactose. Terms such as milk solids, whey or other milk-related names may be listed as ingredients for these products.
Sauces and Toppings
Salad dressings, cheese sauces and butter all contain lactose. Dips and whipped toppings may also contain milk products. Some of these items, such as butter, contain a lower amount of lactose and may be allowed under a low-lactose diet in moderation according to the University of Virginia Health Systems.
Vegetables
Raw vegetables do not contain lactose, but if they are cooked with milk products, they are no longer lactose-free. Au gratin, scalloped or creamed vegetable dishes generally contain some lactose from milk-based ingredients. Vegetable-based casserole dishes may also use cheese as a binder ingredient.
Sweets
Ice cream cakes, frozen yogurt, milk chocolate, puddings, custards, sherbets and deserts containing sweetened condensed milk contain lactose. Some artificial sweeteners, butterscotch, caramel and toffee-flavored sweets also contain milk components.
References
- Mayo Clinic: Lactose Intolerance
- University of Virginia Health System: Lactose Content of Common Foods
- International Foundation for Functional Gastrointestinal Disorders: Lactose Intolerance
- California Pacific Medical Center: Lactose-Free Diet Guidelines
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
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