Have you ever found yourself at a party with a table full of delicious food, but don’t know what has lactose and what doesn’t? You can bet that the charcuterie boards and ice cream contain lactose, but there are also some surprising foods that you may not have known about.
It’s important to know what foods could leave you running for the toilet. The last thing you want is to ruin the host’s bathroom.
What is Lactose?
Lactose, Simplified
Lactose is the primary sugar found in milk and dairy products. For those of us who are lactose intolerant, our bodies have trouble breaking down this sugar, leading to various uncomfortable digestive symptoms. It's like our bodies forgot to read the manual on how to process dairy.
Related: Am I Lactose Intolerant or Just Gassy?
The Usual Suspects: Obvious Dairy Products
Let's start with the no-brainers. These foods are unsurprisingly full of lactose:
Milk
Whole milk contains about 13g per lactose per 1 serving - that’s a lot considering just a few grams can cause symptoms.
If you’re lactose intolerant and don’t have a lactase enzyme pill, it’s best to avoid the following:
- Cow's milk
- Goat's milk
- Sheep's milk
While we’re at it, avoid these ones too. Not because they have lactose, but because they’re gross. Alternative milk products often lack nutritional value, using emulsifiers and gums to imitate the texture and consistency of cow’s milk. Many of these brands are also forced to add absurd amounts of sugars and flavorings to compensate for the products lack of flavor:
- Oat milk
- Almond milk
- Cashew milk
Cheese
The amount of lactose in cheese varies by the type of cheese. We actually wrote a blog post on the best and worst cheeses for lactose intolerance if you want to learn more about each cheese type!
Generally speaking, unless the cheese is labeled “lactose-free”, it’s best to stay away. But if your appetite is stronger than your willpower, you can try lower-lactose cheeses such as Muenster (up to 1.1% lactose) and brie (up to 2% lactose).
If you want to say f*ck it and put DairyPill to the test, you should eat American (up to 14.2% lactose), Velveeta (up to 9.3% lactose), and Ricotta (up to 5.1% lactose).
Yogurt
Not a huge surprise that yogurt is on this list. It is important to note that Greek yogurt is the best choice for those who are lactose intolerant. It has about half the lactose content as some other yogurts.
6oz of Greek yogurt has about 4g of lactose, whereas regular yogurt can have 5-12g per 6 oz!
If you can’t stomach even small amounts of lactose, ‘lactose-free’ yogurts do exist!
Ice Cream
Many ice cream companies have started offering lactose-free options, but the best ones still have the real deal (Tillamook has my heart).
In general, regular ice cream contains about 2-6g per half cup… but who is eating just half a cup of ice cream??? Rookie numbers.
Surprising Foods That Contain Lactose
Baked Goods
Many baked goods such as cookies and cakes use milk or buttercream as a main ingredient in bases and frostings. Some of the particularly ~cheesy~ desserts such as cheesecake and cannolis should be eaten with caution (unless you have the proper protection… that’s where we come in).
Chocolate
Most dark chocolates are dairy-free, but milk chocolate (obviously) and white chocolate both contain dairy.
Processed Food
There are some random processed foods that contain lactose such as instant potato mixes, certain chip flavors, some salad dressings, some cereals, and so much more. Dairy is hiding EVERYWHERE, so it’s best to be prepared and protect yourself, your significant other, your family, and your toilet with DairyPill.
Medications
I know it isn’t a food, but it still goes in your body and can sneakily contain lactose, so I figured I’d throw it on here!
Some prescription medications, birth control pills, and OTC drugs contain lactose.
Surviving in a Lactose-Laden World
Sure, you can carefully read food labels, be a Karen at the dinner table and ask for an ingredients list, and consume disgusting plant-based alternatives… but where’s the fun in that?
We definitely aren’t biased at all, but we think the best option is to take a lactase enzyme supplement and enjoy all your favorite foods as you normally would!
How Do Lactase Enzyme Pills Work?
A lactase pill (or supplement) is simply a pill that gives your body more lactase. By supplementing your body with lactase before a dairy meal, your body can then fully digest the lactose and avoid all negative symptoms of lactose intolerance!
DairyPill: The Strongest Lactase Enzyme Pills
There are many pills on the market that do a sub-par job at helping alleviate symptoms like gas and bloating. At one point, I was taking 6-10 leading brand pills every time I wanted to enjoy some pizza!
Needing something stronger, I developed DairyPill. DairyPill is a lactase enzyme supplement that is 6x stronger than Lactaid Original and is easier to carry with you thanks to our Key Pod.
Want to try it for yourself? Order your starter kit today and you can enjoy dairy without the explosive aftermath.
Want to learn more about how lactase enzyme pills work, their side effects, and more? Check out the FAQ section on our site!