Foods Lactose Intolerants Must Avoid: Navigating life with lactose intolerance requires careful attention to your diet to avoid triggering unpleasant symptoms. This condition arises from a deficiency in lactase, the enzyme needed to break down lactose, the sugar present in dairy products. Consuming foods containing lactose can result in discomfort such as bloating, gas, diarrhoea and stomach cramps.

To manage these symptoms effectively, it is crucial to identify and avoid lactose-rich foods. Here are five common items you should steer clear of if you are lactose intolerant.

Foods Lactose Intolerants Must Avoid

Milk and Dairy Products

Milk and dairy products are the primary sources of lactose. Whole milk, skim milk, cream and butter, all contain significant amounts of lactose. Additionally, many cheeses, especially those that are not aged, like mozzarella and cheddar, can be problematic. Ice cream, which contains both milk and cream, is also high in lactose and should be avoided.

Processed Foods With Hidden Lactose

Processed foods can be challenging for those with lactose intolerance due to the hidden presence of lactose. Ingredients such as whey, curds, or milk powder might not be immediately recognizable as sources of lactose. Packaged baked goods, breakfast cereals, instant soups, sauces, salad dressings, and certain processed meats may contain lactose used for flavour or texture enhancement.

Certain Yoghurts

Foods Lactose Intolerants Must Avoid (Image Credits: Canva)

Although yoghurt often contains live cultures that aid in breaking down lactose, it can still be problematic for those with lactose intolerance, especially if it is not labelled as lactose-free. Regular and flavoured yoghurt usually contains high levels of lactose, and even some Greek yoghurt, which are concentrated, may still have enough lactose to cause issues.

Milk-Based Beverages

Beverages made with milk, including lattes, cappuccinos, milkshakes and hot chocolate, are significant sources of lactose. Coffee shops and restaurants typically use regular milk unless specifically asked for lactose-free alternatives. Therefore, it is important to be cautious and opt for non-dairy milk options if available.

Cheese Sauces And Cream-Based Soups

Cheese sauces and cream-based soups are commonly high in lactose. Cheese sauces used in dishes like nachos or pasta are made with milk or cream and cream-based soups such as clam chowder and cream of mushroom also contain significant lactose amounts.

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