WHAT YOU SHOULD
KNOW
Lactose is a sugar found in milk products. It can cause
gas, bloating, cramping, or diarrhea in people who have trouble
digesting it. Following a low-lactose diet can prevent these
problems.
WHAT YOU SHOULD
DO
Start by limiting your diet to only the low-lactose and
lactose-free foods listed in Section 2, below. Do not eat any
of the lactose-containing foods in Section 1. Once your
symptoms have cleared up, you can try slowly returning small
amounts of lactose to your diet. You may, for instance, find
that you can tolerate the trace of milk found in baked
goods.
To be certain you're eliminating all sources of lactose,
read labels on all margarines, shortenings, non-dairy creamers,
and salad dressings to determine whether they contain milk
products. You may also want to try one of the medicines that
breaks down lactose. Your doctor can advise
you.
1. FOODS THAT CONTAIN
LACTOSE
DAIRY
-
Highest in lactose
-
Milk (Skim, 1 percent, 2
percent, whole)
-
Cottage cheese
-
Evaporated and condensed
milk
-
Hot chocolate mixes and
malted milk
-
Ice cream
-
Powdered milk
-
Sour cream
-
Whey
-
Medium lactose content
-
Cheese spreads, cheese
foods
-
Processed and natural
cheeses
-
Yogurt
BREADS and
STARCHES
-
Dry cereal with
milk
-
Frozen potato foods with milk
or lactose
-
Instant mashed potato
mixes
-
Prepared breads, muffins,
biscuits, rolls, pancakes or waffles that contain milk
products
MEATS and MEAT
SUBSTITUTES
-
Breaded or batter-dipped
meat, fish, or poultry
-
Meats served in cream
sauces
-
Omelets or souffles made with
milk
-
Processed meats containing
milk or lactose (hot dogs, cold cuts, deli
meats)
FRUITS and
VEGETABLES
-
Creamed
vegetables
-
Fruits or vegetables
processed with lactose in freezing or canning
FATS
-
Butter
-
Cream
-
Cream cheese
-
Margarine products with added
butter or milk
-
Party dips
SOUPS, SAUCES, and
SEASONINGS:
-
Chowders
-
Cream soups
-
Whipped cream
-
White sauces and
gravies
SWEETS and
DESSERTS:
-
Cookies, cakes, pies,
pastries, desserts made with milk
-
Fudge, coated candies,
chocolates
-
Pudding and
custard
-
Sherbet, ice milk, ice
cream
-
Toffee,
butterscotch
2. LOW-LACTOSE AND LACTOSE-FREE
FOODS
DAIRY
-
Milk treated with lactase
enzyme
-
Milk
substitutes
-
Non-dairy creamers (read
labels)
-
Soy milks
BREADS and
STARCHES
-
Breads and cereals made
without milk
-
Italian and French
breads
-
Pasta, noodles,
macaroni
-
Potatoes, rice, barley, other
cooked grains
-
Saltines, whole grain
crackers
MEATS and MEAT
SUBSTITUTES
-
All plain-cooked meats, fish,
and poultry
-
Dried peas and
beans
-
Eggs
-
Peanut butter, nuts, and
seeds
-
Processed meats made without
milk products (cold cuts, hot dogs, sausages)
-
Soybean and tofu
products
FRUITS and
VEGETABLES
-
All fresh forms of fruits and
vegetables
-
Cooked or baked fruits and
vegetables made without milk products
-
Fruit and vegetable
juices
FATS
-
Oils
-
Margarine without butter or
milk
-
Non-dairy creamers (check
labels)
-
Shortening
-
Some salad dressings (check
labels)
SOUPS, SAUCES, and
SEASONINGS
-
Broth, bouillon,
consommé
-
Gravies made with
water
-
Plain herbs and
spices
-
Vegetable or meat soups made
without milk
SWEETS and
DESSERTS
-
Dairy-free, soy, or rice
frozen desserts
-
Fruit ices and
sorbets
-
Gelatin desserts without milk
or whipped cream
-
Honey, sugar, syrups,
molasses, and powdered sweeteners
-
Jellies, jams,
preserves
-
Pies, cakes, other baked
foods made without milk
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