Lactose is the sugar naturally found in milk, sometimes referred to as milk sugar. After you consume lactose from food, it is broken down by lactase, a digestive enzyme in the stomach. Individuals with a lactose intolerance lack this enzyme and are not able to fully digest the milk sugar found in dairy products. A lactose intolerance can cause uncomfortable gastrointestinal symptoms, such as bloating, gas, diarrhea and abdominal pain. Therefore, it is important to understand which foods contain lactose.
Milk
The most obvious source of lactose in food is found in milk. Milk is a source of protein, riboflavin, calcium and vitamin D, but all varieties contain lactose. There are 11 g of lactose in a 1-cup serving of whole, non-fat or low-fat milk. If you are lactose intolerant and cannot drink milk, you may need a vitamin or mineral supplement to meet your needs. You may also try milk substitutes, low-lactose milk products or soy-based formulas.
Desserts
Ice cream is made from milk and contains approximately 11 g of lactose in a 1-cup serving. Ice cream is sweeter than milk but contains the same ingredients. To avoid symptoms of a lactose intolerance, avoid ice cream. Other dessert foods that contain lactose include muffins, bread, cookies, sponge cake, some candies, pudding and milk chocolate. Choose popsicles, frozen fruit, sorbet or nondairy rice milk ices.
Cheese
The lactose content of cheese varies widely, but all cheese and cheese products contain lactose. Cottage cheese, ricotta, mozzarella and cheese spreads are highest in lactose, providing 4 to 6 g of lactose per serving. Swiss, American, bleu, cheddar and cream cheese contain between 1 to 2 g of lactose per ounce.
Yogurt
Yogurt is high in calcium, protein, vitamin D and probiotics, the good bacteria found in your intestinal tract. However, it is a derivative of milk and does contain lactose. A 1-cup serving of low-fat yogurt provides between 4 and 6 g of lactose.
Fats & Oils
There are many fat and oil products which contain lactose. These include some margarines, half and half, coffee creamers, chip and vegetable dips, gravies, salad dressings and whipped topping. Select olive or other vegetable oils, non-dairy creamers, mayonnaise, salad dressings without cheese or milk derivatives and gravy without milk products.
Breakfast Foods
Certain breakfast foods including pancakes, waffles, sweet rolls, toaster pastries, instant and dry cereals and muffins may contain hidden sources of milk derivatives, especially if they are made from a packaged mix. Check the label for ingredients such as whey, lactose, curds, milk byproducts, dry milk solids or non-fat dry milk powder.
Processed Foods
Some processed and packaged foods contain milk and milk derivatives. These are sources of lactose that you might not expect. Check labels when you buy processed meats, including lunch meats, hot dogs, sausage, bacon, eggs and egg substitutes, beverages such as instant tea, coffee or chocolate, snack foods including potato chips, pretzels, corn chips, canned soup and dehydrated soup mixes, sugar substitutes, medications and vitamin or mineral supplements.
Member Comments