Some people suffer from lactose intolerance, which requires them to avoid eating foods that contain lactose. Learn more about lactose-containing foods in this article.
Learn about foods that contain lactose in this article so you can avoid eating it. Lactose is a type of sugar found in milk and other dairy products, and it can cause digestive and intestinal problems in people who are lactose intolerant.
Foods that contain lactose
There are numerous foods that contain lactose, and they fall into one of two categories:
- Foods that contain lactose in large quantities
Among these foods are the following:
- the milk
Of all dairy products, milk has the highest lactose content, with a cup of whole milk containing about 13 grammes and a cup of skim milk containing between 12 and 13 grammes.
In addition to these other foods, milk is a component of margarine, baked goods, salad dressings, creamers, and more.
- the cheese
Cheese also contains a high amount of lactose, but hard cheeses such as parmesan and cheddar may be easier to digest. because cheesemaking removes the majority of the lactose.
- kind
Due to the high levels of lactose, products made with cream, such as ice cream, cheese, custard, or butter, should be avoided.
- Milk chocolate
Despite having less lactose than milk or cream, milk chocolate still contains a sizable amount of dairy products.
- Some dairy protein powders
Whey protein, which is present in the lactose-containing liquid portion of milk, is a common ingredient in protein powders that are used by athletes to gain muscle mass.
There are three main varieties of whey protein powder, but the amounts in each can differ.
- Whey Concentrate: Contains about 79% - 80% protein and a small amount of lactose.
- Whey Isolate: Contains about 90% protein and less lactose than whey protein concentrate.
- Hydrolyzed Whey: Contains a similar amount of lactose as whey concentrate, but some of the proteins in this powder have already been partially digested.
- Foods that contain lactose in small amounts
Foods that contain lactose in small amounts include:
- Bread and baked goods.
- Some types of milk chocolate.
- Sauces and seasonings that are used to prepare salads.
- Soups and instant potatoes.
- some types of meat .
- Chips flavored with cheese and other crackers.
- Pancakes and biscuits.
- Organ meats, such as: liver meat.
- peas and beans;
- Some coffee creamers.
Foods that do not contain lactose
People with lactose intolerance can consume a variety of lactose-free foods, such as:
- Apples, oranges, berries, peaches, grapes, pineapples, and mangoes are just a few examples of fruits.
- Vegetables, such as: onions, garlic, broccoli, kale, and spinach.
- Meat, such as: beef and lamb.
- Poultry, such as: chicken, turkey.
- Seafood, such as: tuna, salmon , and oysters.
- Eggs: including egg yolks and egg whites.
- Legumes, such as: black beans, lentils, chickpeas.
- Whole grains, such as: barley, wheat.
- Nuts, such as: almonds, walnuts, pistachios, and cashews.
- seeds, including chia, flax, sunflower, and pumpkin seeds.
- lactose-free milk, almond milk, oat milk, and coconut milk are a few examples of milk substitutes.
- Lactose-free yogurt, such as: coconut yogurt, cashew yogurt.
- Avocado, olive oil, sesame oil, and coconut oil are examples of healthy fats.
- Herbs and spices, such as: turmeric, thyme, rosemary.
- Beverages, such as: tea, coffee, coconut water.
Important tips for lactose intolerance
The following are the most crucial advice for patients with lactose intolerance:
- Choose lactose-free milk.
- Take a lactase enzyme supplement just before eating dairy products.
- When drinking milk or eating foods that contain lactose, eat non-lactose-containing foods at the same meal to slow down digestion and prevent issues.