How To Look For Lactose Free Food

Lactose, a sugar that occurs naturally in milk and milk products is difficult to digest for approximately 30 to 50 million Americans. If you are lactose intolerant, you have probably experienced the bloating and abdominal discomfort that goes along with eating something that contains lactose. To avoid lactose and the discomfort that accompanies it, you will have to be alert and read labels carefully.

Step 1

Avoid the obvious lactose-containing dairy products. These include milk, yogurt, cheese, cream and ice cream.

Step 2

Read labels carefully. Avoid anything containing dairy ingredients. According to Whole Foods Market, foods containing whey and its components may irritate lactose-sensitive individuals. Look for words such as casein, lactalbumin, lactoglobulin, lactose, lactulose, whey hydrolysates and casein hydrolysates. Foods containing curds, butter or ghee may also irritate lactose intolerant individuals.

Step 3

At restaurants always ask if dishes you want to order contain any cheese, milk or cream. These ingredients may not be included in the menu description. Ask to substitute if you can or explain that you'd like to avoid these ingredients and ask what alternatives your waiter can recommend.

Step 4

When all else fails, try lactase enzyme supplements to help your body digest lactose. Keep a supply at hand in your purse, desk drawer or car and take them before eating any foods that might contain lactose or when you simply can't avoid eating something with dairy in it, for example when you are a guest at a dinner or other event.

Tips and Warnings

Many lactose intolerant individuals may be able to continue eating fermented dairy foods such as yogurt, since the bacterial cultures in them can help lactose digestion. They may also be able to consume milk products from sheep or goats, since they have a different protein structure than cow's milk.
Lactase enzymes might not work for everyone, warns MayoClinic.com, so talk to your doctor about this option.