Half of the world’s population struggles with lactose malabsorption, which is the condition behind lactose intolerance.

If you have any suspicion that you may suffer from lactose intolerance, consult your doctor first, and if it’s confirmed, work with a nutrition specialist to make sure you can replace the meals with the right nutritive foods and avoid digestive discomfort.

It’s not impossible to stay free from lactose intolerance symptoms with the right food choices.

What is lactose intolerance?

People struggling with this condition often get symptoms that disturb their digestive systems, such as bloating, gas, and diarrhea, when consuming dairy products or others containing lactose.

What is lactose? A type of sugar found in milk, cheese, ice cream, etc. The reaction of malabsorption resides in the small intestine’s inability to convert the lactose in our organism. There are different levels of lactose intolerance based on the ability to process lactose. Not everybody gets to experience all the symptoms, and only the ones with the adverse digestive reaction are considered lactose intolerant.

According to experts, 68 percent of the world’s population gets to deal with lactose malabsorption, and 38 percent in the US. There are places where this condition is more common, such as Africa and East Asia. Moreover, in the US, the people most likely to experience lactose intolerance and display the symptoms are African Americans, East Asian Americans, and Latin Americans.

Let’s see how lactose intolerance affects your dietary intake.

Most of the individuals suffering from lactose intolerance are simply replacing certain foods with others, and this is an effective way to manage the condition. They can consume plant-based milk, like soy or oat milk, to enjoy their cereals or cookies.

Sometimes it may not be enough to give up on dairy products because lactose can be included in a vast array of foods that sometimes seem unexpected. If you have this condition, a good safety measure would be to check the ingredients of a new product you want to include in your diet to ensure it doesn’t contain anything that may cause you an unpleasant reaction.

These are some foods to avoid if you have or suspect to have lactose intolerance.

1. Bakery goods

Bakery products contain lactose most of the time, especially the icing options. If you deal with lactose intolerance and you are a bakery lover, a better option would be artisanal bakeries and some special health stores that can provide dairy-free alternatives. You can, for example, try sourdough bread, which is meant to be easily digested because of its fermentation process.

2. Milk chocolate and candies

Whether it is milk or dark chocolate, they all contain some amount of dairy, so lactose. You can avoid ingesting this element by opting for dairy-free bars or vegan ones that can help you avoid intolerance symptoms.

You can find several vegan chocolate options, such as bars made with almond milk. When it comes to chocolate candies, you can replace them with fruity ones as they are mostly lactose-free. Additionally, you can keep in mind that dark chocolate with over 70% cocoa content is often lower in lactose.

3. Salad dressings and sauces

Most popular salad dressings contain dairy, and we know they are tasty. However, you can find dairy-free substitutes that manage to keep the original flavors somehow. If you’re passionate about Italian or Greek dressings, find the varieties without parmesan or other cheeses. Plus, you will always have vinaigrettes that are mostly dairy-free, and they are a delicious, harmless dressing alternative.

4. Breakfast: cereals and bars

It’s very important to check the label of cereals and cereal bars as a defense measure against potential dairy-sourced ingredients. Plenty of cereals do not contain lactose, and many traditional oat-based cereals are dairy-free. Opting for these less fancy and less sugary products paired with plant-based milk might turn into your new favorite breakfast if you used to consume cereals.

Here is our suggestion for a vegan protein bar safe to eat for a lactose intolerant. 

5. Instant foods: potatoes, soups, rice, noodles

If you want to avoid lactose, stay away from processed foods. Gracefully, the products containing dairy products have indications on the nutrition label. But for convenience, choose directly the brands specialized in allergen-free or vegan foods, as they are cautious with lactose intolerance.

6. Lunch Meats

In lunch meats, lactose is frequently added as an emulsifier. If you use to consume them, check the label carefully or opt for alternatives, as there are brands, like artisanal or organic ones, that choose to skip those additives to make them safe for lactose intolerants.

7. Some crackers and snacks

You should avoid especially the ones with cheese flavor, as they contain for sure dairy-based ingredients. You can always opt for vegan alternatives or check the label to find some that avoid lactose ingredients. For this category, there is an interesting option: nutritional yeast, which has a cheesy flavor without containing dairy and is often used in vegan snack recipes.

8. Pancakes, biscuits, and cookies

Most of these baking mixes contain dairy, but there are many dairy-free alternatives. In health food stores, you will find a wide range of friendly baking mixes that are free from dairy and gluten. However, keep in mind to always check the label when trying a new product.

9. Margarine and butter

Even if margarine is considered to be dairy-free, many brands use whey or milk derivatives. This is why it’s important to read the label carefully and choose plant-based butter. Traditional European butter is purely made from water and churned cream and contains very little lactose with no additives, making it amazing for those who want to avoid lactose.

10. Organ meats

Certain organ meats contain lactose, and they should be avoided, such as liver. It’s surprising because lactose is usually associated with dairy products, but in this case, you better opt for other protein sources. You can go for the traditional cuts of meat that are a safer choice or choose plant-based proteins.

11. Sugar Beets, Peas, and Lima Beans

People with high sensitivity should avoid these foods because they contain small amounts of lactose. Even if they are considered safe for people with lactose intolerance, it’s better to be safe than sorry.

12. Coffee Creamers

It’s always wise to check the labels, and it’s obvious that many coffee creamers contain lactose. There are, however, alternatives that use plant-based milk, such as oat or almond milk. You can add a creamy texture to your coffee without having your digestive system affected.
We suggest coconut milk creamers that come with a tropical flavor complementing the coffee amazingly.

If you’re interested in how to identify if processed foods contain lactose, this is what you need to do. Remember that in the US, foods containing allergens like milk must be clearly labeled or simply written as contains: milk. More than the highlighted dairy items you can find written in bold, you also need to be cautious of these ingredients or additives: dairy milk powder, nonfat dry milk, whey, cheese, milk-by products, lactose, butter, and curds.

It’s important to stay vigilant and make the right, informed choices to manage your lactose intake.

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