If you have lactose intolerance, it means that your body does not have enough lactase, which is an enzyme that helps the body digest lactose, a natural sugar found in foods. According to the University of Wisconsin Health Centers, if the lactose is not properly digested and absorbed, it stays in the large intestines where it causes bloating, nausea, cramps and diarrhea. To avoid these uncomfortable symptoms of lactose intolerance, it is important to know what foods should be avoided.
Milk
The University of Virginia Health System reports that if you are on a low lactose diet you should consume less than 10 g of lactose per day, but many who are lactose intolerant can not even digest that amount. Lactose is naturally found in dairy products, and milk contains the highest levels of lactose compared with other items. Non-fat dry or powdered milk has the highest amounts per serving, with 62 g of lactose in 1 cup. Other milk products and their lactose levels in a 1 cup serving are sweetened, condensed milk (40 g), buttermilk (10 g), chocolate milk (11 g), whole or skim milk (11 g) and evaporated milk (24 g). Creams also contain lactose, although at a slightly lower amount per serving. A 1/2 cup serving of half-and-half contains 5 g, light cream contains 4 g, sour cream contains 4 g and whipped cream contains 3 g.
Cheese
As they are made with milk, cheeses also contain lactose. For example, a 1 oz. serving of Swiss cheese contains 1 g of lactose. Unfortunately, many people don't limit their cheese intake to 1 oz. at a time. Cheese on a sandwich, cheese and crackers and even macaroni and cheese are usually consumed in higher doses than a 1 oz. serving and can cause intestinal irritation. Lactose levels in a 1 oz. serving of cheese are 1 g for American, Swiss, Parmesan, cheddar and cream cheeses, 2 g for bleu cheese and 2 to 3 g for a 1/2 cup serving of cottage cheese.
Other Products
Any product made with milk will contain lactose unless it is a specialized "lactose free" product which is now commercially available in many supermarkets. Ice cream and sherbet can contain anywhere from 2 to 6 g of lactose in a 1/2 cup serving, depending upon the brand, and 1 cup of low-fat yogurt contains 5 g. However, there are many foods that contain lactose that you may not be aware of. Many recipes, such as baked goods, use high-lactose milk such as sweetened condensed milk, which can also cause those who are highly sensitive to lactose to experience problems. Baked goods to avoid would be breads, cereals, muffins, crackers, cheese cakes, biscuits, pancakes and cakes. Other foods to avoid on a low-lactose or lactose-free diet, as listed by the National Institutes of Health, are processed meats, instant potatoes, processed snacks such as chips and pretzels, non-dairy products, butter and margarine, salad dressings and candy.
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