What Should a Lactose Intolerant Person Avoid Eating?

November 14, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), approximately 30 to 50 million Americans are lactose intolerant. For those affected, knowing what a lactose intolerant person should avoid eating is crucial to prevent uncomfortable digestive symptoms like bloating, gas, and diarrhea. This guide provides comprehensive information on foods to eliminate, how to read labels, and what to safely substitute.

Quick Summary

This article details the foods a lactose intolerant person should avoid, including common dairy products and lesser-known sources of lactose, such as processed meats and certain baked goods. It provides tips for reading food labels, identifying hidden lactose, and explores suitable lactose-free alternatives to maintain a balanced diet.

Key Points

High-Lactose Foods: Avoid or limit traditional dairy products like milk, ice cream, yogurt, and soft cheeses, which contain high concentrations of lactose.
Hidden Lactose: Be aware of unexpected lactose sources in processed foods, including baked goods, processed meats, instant soups, and salad dressings.
Read Labels Carefully: Always check food labels for lactose-containing ingredients such as milk, whey, milk solids, curds, and caseinates.
Low-Lactose Options: Certain dairy products, like aged hard cheeses (Cheddar, Parmesan) and butter, contain very low levels of lactose and may be tolerated in moderation.
Explore Alternatives: Incorporate a variety of lactose-free dairy products and plant-based milks and cheeses (almond, soy, oat) into your diet as suitable substitutes.
Watch for Medications: Be cautious that some medications and supplements may use lactose as a filler; consult a pharmacist to confirm.
Consult a Dietitian: For severe intolerance or if eliminating dairy completely, consult a healthcare professional to ensure adequate intake of nutrients like calcium and vitamin D.

Obvious Dairy Products High in Lactose

Dairy products are the most significant source of lactose and should be the first items to eliminate from the diet of a lactose intolerant person. Milk from cows, goats, and sheep is the primary culprit, but many processed dairy items also contain high levels. The fermentation process in some products can reduce lactose content, but it's often not enough for individuals with low lactase levels.

Milk: Regular cow's, goat's, and sheep's milk contain high amounts of lactose. This includes whole, skim, and low-fat varieties.
Cream: Heavy cream, sour cream, and coffee creamers are all rich in lactose.
Ice Cream and Frozen Yogurt: These are notoriously high in lactose, especially soft-serve versions.
Soft Cheeses: Younger, softer cheeses like cottage cheese, ricotta, and cream cheese retain more lactose than aged varieties.
Butter: While butter is mostly fat and has low lactose content, some individuals may still react to it, particularly in larger quantities.

Unexpected and Hidden Sources of Lactose

For a lactose intolerant person, avoiding the obvious dairy products is only half the battle. Many processed and packaged foods contain milk or milk-derived ingredients as additives, binders, or fillers. Becoming a careful label reader is essential to avoid these hidden sources.

Baked Goods: Many breads, cakes, cookies, and pastries use milk, milk powder, or whey.
Processed Meats: Deli meats, hot dogs, and sausages often contain lactose as a filler or binder.
Soups and Sauces: Canned or instant soups and creamy sauces, like those for pasta or gravies, may contain milk solids or cream.
Seasoning Mixes and Instant Foods: Powdered mixes for dishes like pancakes, mashed potatoes, or macaroni and cheese frequently contain milk ingredients.
Snacks and Candies: Milk chocolate, some potato chips (especially flavored ones), and other snacks often contain lactose.
Margarine: Some brands contain milk-derived ingredients, so check labels carefully.
Medications and Supplements: Lactose is sometimes used as a binding agent in prescription and over-the-counter pills and supplements.

Comparison of Lactose Content in Dairy Products

This table highlights the difference in lactose levels, showing why some dairy products are tolerated better than others by lactose intolerant individuals.


Product	Average Lactose Content (per 100g)	Tolerability for Lactose Intolerant People
Dried Milk Powder	52.9g	Not tolerated well.
Condensed/Evaporated Milk	12.3-12.7g	Not tolerated well.
Milk (Cow's, Goat's)	4.4-5.1g	Not tolerated well.
Yogurt	2.9-4.7g	Tolerability varies; some may find Greek yogurt easier.
Cottage Cheese	1.6-3.5g	Often poorly tolerated.
Aged Hard Cheeses (Cheddar, Parmesan)	<0.1-0.1g	Generally well-tolerated due to low lactose.
Butter	<0.5g	Usually well-tolerated in small amounts.

Reading Food Labels and Finding Alternatives

Identifying milk-based ingredients requires vigilance when shopping. Look for these keywords on labels: milk, lactose, whey, curds, milk powder, milk solids, and caseinates. For medications, it is wise to consult a pharmacist. Fortunately, a wide array of excellent lactose-free and dairy-free alternatives exists today.

Lactose-Free Dairy Products

These products are made from cow's milk but have the lactase enzyme added to break down the lactose.

Lactose-free milk: Offers the same nutritional benefits as regular milk without the lactose.
Lactose-free cheese: Available in many forms, offering the taste and texture of dairy cheese.
Lactose-free yogurt: Provides probiotics and calcium without triggering symptoms.

Non-Dairy Alternatives

These are plant-based options that are naturally dairy-free and can be excellent substitutes.

Plant-based milks: Almond, soy, oat, coconut, and rice milks are popular choices. Always check if they are fortified with calcium and vitamin D.
Non-dairy cheese and yogurt: Made from ingredients like soy, almonds, or cashews.
Nutritional yeast: Offers a cheesy flavor for savory dishes.
Tofu: Silken tofu can be used to create creamy dessert fillings and sauces.

Conclusion: Navigating a Lactose-Free Diet

Living with lactose intolerance doesn't mean giving up delicious food. By understanding which foods contain high levels of lactose, identifying hidden sources in processed products, and knowing how to interpret food labels, you can confidently make dietary choices that prevent discomfort. Experimenting with a wide variety of dairy-free and lactose-free alternatives can open up a world of new and exciting culinary possibilities while ensuring your nutritional needs are met. Always consult a healthcare provider or a dietitian if you have concerns about getting sufficient nutrients like calcium and vitamin D on a lactose-free diet.

Frequently Asked Questions

Lactose intolerance is a digestive issue caused by a deficiency of the enzyme lactase, which is needed to digest lactose (milk sugar). A milk allergy is a more serious immune system response to milk proteins, such as casein and whey, and can cause a severe allergic reaction.

Yes, many lactose intolerant people can eat certain cheeses. Hard, aged cheeses like Parmesan, sharp Cheddar, and Swiss contain very little lactose because most of it is removed during the aging process. Softer, younger cheeses, however, typically contain higher levels and should be avoided.

Not all yogurts are bad. Some people with lactose intolerance can tolerate certain yogurts, especially Greek and Icelandic types. These are strained, which removes much of the whey (the liquid containing most of the lactose). Additionally, the active cultures in yogurt help to pre-digest some of the lactose.

Excellent milk alternatives for cooking and baking include soy milk, oat milk, and almond milk. Soy milk provides a protein content similar to cow's milk, while coconut milk can offer a creamier texture. Barista-style plant milks are also formulated to withstand heat better without curdling.

To check for lactose in packaged foods, read the ingredient list carefully. Look for common milk-derived ingredients such as milk, milk solids, whey, whey protein concentrate, milk powder, curds, and caseinates. If a product contains any of these, it likely contains lactose.

If avoiding dairy, you can get calcium from fortified plant-based milks, fortified cereals, tofu, and leafy green vegetables like kale and collard greens. Canned salmon and sardines with bones are also high in calcium.

If you accidentally consume lactose, you may experience digestive symptoms like gas, bloating, and cramps. Taking a lactase enzyme supplement immediately before eating can help prevent symptoms. The severity of symptoms depends on your tolerance level and the amount consumed. Spreading out your intake of lactose throughout the day or having it with other food can also help minimize symptoms.