Between 30 and 50 million Americans suffer from mild to severe digestive systems after eating foods containing lactose, according to the Cleveland Clinic. People with lactose intolerance produce too little of the enzyme lactase that breaks down lactose, the primary protein in milk. Knowing which foods and other products contain lactose helps these individuals limit or avoid exposure to items that produce symptoms such as gas, diarrhea and abdominal cramping.
Lactose
Lactose, the primary sugar in milk and other dairy products, occurs naturally in dairy products. Surprisingly, however, it appears in many processed foods that contain milk or milk products, and it is also used in some medications. When a lactose intolerant individual consumes a product containing lactose, her body cannot break the milk protein down because she lacks enough of the enzyme lactase to digest it. Instead, the food moves into the large intestine, where bacteria break them down, causing gas, abdominal cramping, diarrhea and nausea.
Dairy Products
Dairy products naturally contain lactose or milk protein. While milk may seem the most obvious source of milk protein, many other dairy products also contain lactose. Most forms of milk, including nonfat, low fat, regular, reduced lactose milk, buttermilk, sweet cream, sour cream, hot chocolate mix, butter, whipped cream; yogurt; and evaporated or condensed milk contain lactose; only products labeled as lactose free contain no lactose. Various forms of cheese contain lactose, including ricotta, cottage cheese, cheese spread, and aged cheese. Frozen desserts, including sherbet, ice cream and frozen yogurt, also contain lactose if made from milk products. Protein powders made from whey concentrate, a milk protein, contain lactose, while those made from whey isolate do not.
Grains
While grains do not naturally contain lactose, many processed grains contain milk products, so consumers should read food labels carefully. Many prepared breads, muffins, waffles, pancakes, rolls, cakes, cookies and other baked goods contain milk and, therefore, contain lactose. Processed potato products, including frozen potato products and instant mashed potato mixes, are also made with milk products, as are prepared or frozen lasagna, pizza, burritos, enchiladas, and other foods containing cheese.
Meat, Fish, Poultry and Eggs
Any food prepared with breading or batter contains lactose if the coating was made with milk. These foods include breaded or batter-dipped meat, fish, poultry. Foods prepared in sauces made from cream or cheese also contain dairy products and, therefore, lactose. Omelets, souffles and creamed meats or poultry fall into this category. Some processed meats, including cold cuts and hot dogs, also contain milk products.
Fruits and Vegetables
Fresh, frozen and canned fruits and vegetables in their natural state do not contain milk products. Some fruit- and vegetable-based foods may contain dairy products, however, so consumers should read food labels to determine if the product contains lactose. Creamed, breaded or batter-dipped vegetables contain milk products, as do fruit-yogurt smoothies and many fruit-based baked products.
Medications
Some prescription and over-the-counter medications contain lactose. Birth control pills and medications used for gas or stomach acid, for example, may contain lactose in amounts sufficient to cause symptoms in severely lactose intolerant individuals.
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