Lactose is present in every dairy product of natural origin. Accordingly, foods containing lactose include milk and foods and drinks made from it. However, many people can not tolerate lactose, they have a lactose intolerance (lactose intolerance). But with the help of a few tips on what to look for in a lactose intolerance, nothing stands in the way of a healthy and balanced diet despite intolerance to lactose.
What are foods containing lactose?
Foods containing lactose should not be on the menu of affected persons. These foods include in particular:
- Buttermilk
- Milk powder
- Condensed milk
- Butter
- Curd
- Cream
- Yogurt
- Whey
- Cream cheese
- Ice cream
- Milk chocolate
In addition to cow’s milk, milk from other mammals, such as goat’s milk or mare’s milk, also contains lactose. A suitable substitute for some of these products are, for example, soy milk, soy curd and soy-based coffee whitener. Vegetable margarine, for example, can be used as a substitute for butter.
Compatibility of dairy products
Also well tolerated by people with lactose intolerance are products which have undergone an enzymatic conversion in the course of their development and have thus broken down lactose. This means that lactic acid bacteria have already largely converted large parts of the milk sugar to lactic acid. These include:
- Matured semi-hard, hard, sour milk and soft cheeses.
- Probiotic yogurt with bacterial lactase
- Clarified butter
So how much lactose is in a dairy product depends on how it is processed. Foods with less than 0.1 grams of lactose per 100 grams of food are considered lactose-free and therefore well tolerated.
Lactose content in finished products
Lactose is hidden not only in milk and dairy products, but also in a variety of industrially produced foods. For example, lactose may be present in ready-to-eat meals, confectionery, bread and bread products, spice mixes, sweetener tablets, instant products, meat as well as sausages.
When buying food, the list of ingredients on the packaging can provide information on whether lactose is contained. If in doubt, the manufacturer can also be asked for information.
Alternatives to milk containing lactose
Low-lactose milk is now available in grocery stores. Other alternatives include soy milk, almond milk, rice milk, coconut milk, or milk made from grains such as oat or spelt milk.
“May contain traces of milk ingredients”
You often come across this statement on food packaging. The statement means that very small amounts of milk products are contained in the respective product. For allergy sufferers, this is relevant, because often even the smallest amounts can lead to allergic reactions.
However, people with lactose intolerance can consume such foods without concern, as the amount of lactose contained is below the tolerance limit.
Lactose content in medications
Lactose may also be present as an additive in medications. However, as a rule, the amount contained in tablets or capsules is so low that most people with lactose intolerance can tolerate these medicines without discomfort.
If you still have concerns about taking a medication, ask your doctor about a lactose-free alternative.
Prevent calcium deficiency
In general, people with lactose intolerance need to take special care to ensure that they are getting enough calcium despite limited consumption of milk. This is because the lactose contained in dairy products is an important source of calcium. Alternative sources of calcium can be:
