In recent years dairy has been given a bad press, and many individuals are going for dairy free alternatives which is
fine. But may not be practical and realistic to follow 100%. However there are many cited references to dairy produce aggravating skin conditions, mucus forming, hindering bones instead to strengthening them due to their acid causing effects. By avoiding milk you also avoid lactose intake, which is just as detrimental to health, especially if you have a sensitive gut! And from my experience everyone is becoming more sensitive and intolerant to once commonly eaten foods and drinks!
For this post I want to focus on lactose…have you hear of it? Do you know what lactose is?
Lactose it is a sugar intrinsically found in milk. It gives milk a mild sweet taste and annoyingly many of you are intolerant to it. It can be difficult to digest if you are low in the enzyme lactase whose role is to break down in the body. Symptoms of lactose intolerance include: diarrhoea, bloating, gas, abdominal discomfort, cramps and nausea. Depending on the severity of your symptoms, you may need to avoid or limit foods containing these ingredients. Also avoid items that state “may contain milk” on the food label. So if you have been diagnosed with a lactose intolerance or want to avoid milk, dairy or lactose sugar than read on..
The most common high-lactose foods include:
- Milk, milkshakes and other milk-based beverages
- Whipping cream and coffee creamer
- Ice cream, ice milk, sherbet
- Cheese
- Butter
- Puddings, custards
- Cream soups, cream sauces
- Yogurt
- Foods made with milk
Other foods that MAY contain lactose in smaller quantities are:
- Bread and baked goods
- Milk chocolate
- Salad dressings and sauces
- Breakfast cereals and cereal bars
- Instant potatoes, soups, rice and noodle mixes
- Lunchmeats (other than kosher)
- Candies and other snacks
- Mixes for pancakes, biscuits, and cookies
- Margarine
How do I know if processed foods contain lactose? When buying food, read the ingredients on food labels carefully. Ingredients derived from milk that contain lactose include:
- Whey
- Caseinates
- Nougat
- Cheese
- Milk by-products
- Dry milk solids
- Lactose
- Butter
- Curds
- Yogurt
- Dry milk powder
Low-lactose foods
The following foods contain approximately 0-2 grams of lactose:
- Milk, treated with lactase enzyme
- 1/2 cup aged cheese (such as blue, brick, cheddar, Colby, Swiss, Parmesan)
- 1 oz. processed cheese
- 1 oz. butter – 1 tsp.
The following ingredients come from milk and do not contain lactose:
- Casein Lactalbumin Lactate Lactic acid
I hope that helps ease any confusion and give you more direction on what to look out for on labels if you’re following a lactose free or diary free diet. If you would like to know about alternative foods and drinks and would like a diet plan created for your daily needs please do contact me. Click here
