Lactose is a sugar found in milk products. Lactose cannot be absorbed directly into the bloodstream because it must be broken down into simple sugars first. This breakdown into simple sugars cannot happen without an enzyme called lactase. People who suffer from lactose intolerance do not have this enzyme, and therefore must avoid all foods containing lactose.
Dairy Products
Lactose is present in all dairy products including milk, cream, buttermilk, butter, cheese, processed cheese food, yogurt, ice cream, condensed milk, evaporated milk and sour cream. Any food that contains one of these foods as an ingredient will also contain lactose.
Baked Goods
Because butter and milk are often used to make baked goods, they often contain lactose. Some baked goods that may contain lactose include bread, biscuits, waffles, pancakes, pastries, muffins, cookies, cakes, doughnuts and pies.
Packaged and Processed Foods
Dried milk and cheese are also often used as ingredients in packaged foods. Cereal, chips, crackers, soup, dried mixes like stuffing and potatoes, protein powders, protein bars, chocolate, sherbet, hot chocolate, spaghetti sauce and pudding are among the processed foods that may contain lactose.
Processed Meats
Occasionally, dairy products are also used to flavor processed meats such as bacon, hot dogs, lunchmeats, pepperoni and sausage. Breaded meats such as chicken fingers may also contain lactose.
Condiments
Milk, sour cream and buttermilk are common ingredients in some condiments. Salad dressing, margarine, dips, mayonnaise and even some non-dairy creamers may contain lactose.
Restaurant Items
Common restaurant items that may contain lactose include mashed potatoes, soups, salad dressings, sauces and pasta dishes. Restaurants also often topped salads, beans and vegetables with cheese so these items may need to be special ordered. Many restaurants will make items lactose-free on request.
Ingredients to Avoid
Common ingredients that suggest a presence of lactose include milk, lactose, whey, milk solids, curds, milk by-products and buttermilk powder. Any food containing these ingredients needs to be avoided on a lactose-free diet.
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