Some lactose-intolerant people can handle dairy foods like yogurt and cheese, while others experience severe discomfort after eating processed foods with just a trace of milk. People who suffer from lactose intolerance lack the enzyme which helps them process lactose, the natural sugar found in milk. While lactose is obviously found in milk products, it also crops up in unexpected foods, Learning which common foods contain lactose is the first step to managing the condition.
Non-Dairy Foods
The most common foods which may contain "hidden lactose" include processed meats, vegetable margarine, salad dressings, snacks like potato chips and corn chips, breads, frozen waffles and pancakes, breakfast cereals, puddings, baked snacks, protein shakes and weight loss shakes, cookie mixes, dessert mixes, biscuit mixes, soups and instant potatoes. Breaded and battered foods like fried chicken and fish sticks may also contain milk. Don't be fooled by a "non-dairy" label, because even non-dairy creamers and dessert toppings can contain lactose.
Dairy Foods
Some people may not realize that milk-based products -- not just milk -- contain lactose unless specially processed. Lactose dairy products include milk, cream, half and half, aged cheese, cheese spread, butter, yogurt, frozen yogurt, frozen custard, ice cream, sour cream, cottage cheese and cream cheese. Most of these milk-based products are available with the lactose removed. Additionally, dairy-like products made from rice, soy and almonds are now plentiful in most supermarkets -- but check the labels, because some contain small amounts of milk products.
Eating Out
Whether you're offered ghee at an Indian restaurant, battered catfish in a southern eatery or fettuccine Alfredo at an Italian cafe, eating out can be rife with pitfalls if you're lactose intolerant. If possible, choose restaurants which cater to people with food allergies and which provide detailed ingredient information. Possible hidden lactose sources in restaurant food includes sandwich meat, cream sauces, creamy salad dressings, creamy soups and chowders, croutons, whipped vegetables, breaded foods, bread or rolls and desserts.
Borderline Lactose Foods
The National Digestive Disease Information Clearinghouse notes that some milk-based foods, including yogurt, buttermilk and certain cheeses, may be tolerable to people with lactose intolerance. Hard cheeses and yogurt may be easier to digest than other foods. If the product is made with cultures, it may make the foods more digestible. While most yogurts contain live cultures, frozen yogurt does not and will likely trigger the symptoms of lactose intolerance.
Telltale Words
Chances are, if you've suffered a bout of indigestion after consuming a "dairy free" store product, you've learned to scrutinize labels. Read the ingredients list and be on the lookout for the terms milk byproducts, dry milk solids, whey, nonfat dry milk powder, curds and, of course, lactose and milk.
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