Lactose is a sugar found in milk products. When dairy products reach the intestines, lactose is digested by an enzyme called lactase. Some people are not able to digest lactose, either because they don't have any lactase in their intestines, or what they do have is not enough to properly break down the lactose. The inability to digest lactose can lead to uncomfortable symptoms such as diarrhea, so those with lactose intolerance must be aware of what foods contain lactose.
Dairy Products
Dairy products have the highest concentration of lactose. According to the University Health Center at the University of Georgia, 1 cup of whole, low-fat or skim milk all contain 11 g of lactose, which is very high. The same amount of lactose is also found in 1 cup of ice cream. One cup of cottage cheese and yogurt both contain 4 to 6 g of lactose. However, the International Foundation for Functional Gastrointestinal Disorders (IFFGD) states that yogurt is often tolerated by those who cannot digest lactose, and this is because the same bacterial cultures that are used to make yogurt also make some lactase enzyme in the digestive tract. Dairy food with low levels of lactose content are 1 oz. of cheese or sour cream, and 1 tsp. of butter or margarine, all of which contain 1 to 2 g of lactose.
Processed Food Products
Dairy products do not have to be fresh in order to contain lactose. The University of Virginia Health System Digestive Health Center reports that products that contain milk solids also contain lactose. These milk solids are often in processed foods such as baked goods, breads, cereals, potato flakes, soup mixes, gravy mixes, breakfast drinks, meal replacement drinks, margarine, salad dressings and candy. Since you won't often find "lactose" listed as an ingredient, look for terms on the label such as dry milk solids, skim milk solids, non-fat dry milk, whey and milk by-products.
Oral Medications
While not a food, oral medications must be consumed by way of mouth, and many of them contain lactose. In fact, the IFFGD states that up to 20 percent of prescription drugs, and 6 percent of over-the-counter medications, contain lactose. Birth control pills, antacids, pain relievers and vitamins often contain lactose. The amount of lactose in these products is much less than in the other products mentioned above, but they can still cause digestive upset for one who is severely lactose intolerant.
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