Overview
Lactose intolerance is a common condition that results in gastrointestinal symptoms and discomfort due to an ability to break down the lactose sugar in cow's milk. However, eliminating lactose from your diet is not so straightforward as simply avoiding milk, yogurt and cheese. Most processed foods also contain lactose in various forms. To avoid these sources, read food labels carefully and avoid products that include dry milk solids, nonfat dry milk powder, buttermilk, butter, curds, malted milk, sour or sweet cream, margarine, whey or whey protein concentrate as ingredients.
Breads and Starches
Most baked goods contain a source of lactose including breads, biscuits, pastries, doughnuts and toaster pastries. Fresh water-based breads, such as Italian or French bread, may be good alternatives but read the product label or ask the baker for confirmation. Pancakes and waffles, whether frozen or prepared from a mix, usually contain lactose. A better option is to prepare your own batter from scratch, using lactose-free milk. Many processed breakfast cereals also include hidden dairy sources. Fresh potatoes contain no lactose but instant mashed potatoes, french fries and many processed potato foods are not good choices.
Lactose is usually an ingredient in processed meats such as lunch meats, bacon, sausage and hot dogs. Avoid meat or fish products that are coated in batter. Plain eggs are safe to eat but omelets and scrambled eggs are often prepared with milk and butter. Fresh cooked meats, fish and poultry are the best choices.
Snacks and Desserts
Potato chips, corn chips and tortilla chips often contain hidden lactose. Most processed snacks include some lactose but whole-grain crackers or plain water crackers may be lactose-free. Avoid chocolate and candies that contain toffee, butterscotch or caramel. Cakes and cookies generally contain dairy ingredients but many fruit pies contain little or no milk and may be better tolerated. Fruit sorbets and gelatin-based desserts without whipped cream are good choices.
Other Sources
You may be surprised to learn that hidden lactose is found in some medications, including birth control pills and over-the-counter drugs used to reduce stomach acidity and gas. Most often these products will only cause a problem for individuals with severe lactose intolerance. Alert your pharmacist to food intolerances and he may be able to recommend alternatives.
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