Foods that contain lactose


Multiple dairy products and derivatives have sugars that cause intolerance and allergic reactions in many people. We are talking about lactose , a natural sugar that you will find in milk and other prepared products. Lactose intolerance is a common problem that is not serious, most people who suffer from it cannot properly digest lactases, that is, enzymes found in our body that help break down lactose to keep the nutrients and transform them into energy.

Foods that contain lactose

Alternative foods

The solution to end lactose intolerance is not to eliminate all dairy products and derivatives from your diet, because in this way, you would deprive your body of another basic nutrient for its development: calcium. There are alternative foods that can provide you with calcium, without causing you great discomfort, as they are low in lactose.

Try drinking soy milk or go for low lactose milk , ideal for preparing your desserts, creams or sauces. On the other hand, to avoid calcium deficit in your body, you can consume cured or fermented cheeses, as well as nuts, legumes or rich sources of calcium such as cockles or mussels.

Foods with lactose that you should avoid

For all those with lactose intolerance , there are certain foods that should be avoided at all costs in order not to suffer a digestive cut. Before going to your doctor and looking for a solution, reduce or totally limit the consumption of the following foods, since they have a high lactose content.

You should avoid at all costs the consumption of whole, skimmed or semi-skimmed milk, whether in powder, cream or liquid. It is important that you bear in mind that everything that is prepared with milk can cause digestive problems, so we recommend you avoid desserts such as mousses, flan or cakes. Another food that will not do you any good if you are lactose intolerant is cheese in all its varieties (fresh, tender, sliced), except for cured cheese that you can consume in small portions.

Forget cream, pastry cream or other butter products. Also, you should be careful with any dairy product or derivative, as it most likely has a high lactose content. Sliced ​​bread, industrial pastries, ice cream, milk chocolate or shakes are some examples of products that you should limit in your diet.

Allowed foods

Being lactose intolerant does not deprive you of everything. Although you have to limit some products in your diet, you can consume many others that can supply you with the necessary nutrients for the optimal development of your body without causing you discomfort. You can afford to consume fruit, vegetables and natural juices, as well as legumes, tubers and cereals (pasta, rice, corn). Also, the consumption of fish, meat and eggs will be perfect to guarantee your well-being. Also include vegetable oils (olive or sunflower) in your diet and drink plenty of water and infusions. All this will make your digestion easier, avoiding bad times due to your lactose intolerance.


If you experience digestive upsets after consuming dairy, there is no doubt: you are lactose intolerant. First of all, you should go to your doctor to treat your problem and give you the necessary medical recommendations and guidelines to be able to overcome this food intolerance. Once the specialist has treated you, you should modify your diet so that it remains healthy and balanced and, furthermore, does not cause digestive imbalances. You must know the amount of milk or milk products from which the symptoms are triggered in you.

Remember the main measure: limit the consumption of dairy products or avoid them altogether. Read carefully all the labels of the products you buy to find out if they contain lactose or not. Also, check with your doctor about everything you should avoid, since there are certain medications that may also contain lactose.


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