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Top 10 Foods and Drinks People with Lactose Intolerance Should Limit or Avoid Completely (2018)

Updated on August 28, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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10. Ice Cream

Any type of ice cream containing whole milk will also contain lactose. In 58 grams (3.5 fl. oz.) of chocolate ice cream, there are 125 calories, 6 grams of total fat, 4 grams of saturated fat, 20 milligrams of cholesterol, 44 milligrams of sodium, 16 grams of total carbohydrates, 1 gram of dietary fiber, 15 grams of sugar and 2 grams of protein. For vitamins, there is 241 IU of vitamin A (5% of daily value), .4 milligrams of vitamin C (1% of daily value), .2 milligrams of vitamin E (1% of daily value), .1 milligrams of riboflavin (7% of daily value), .1 milligrams of niacin (1% of daily value), 9.3 micrograms of folate (2% of daily value), .2 micrograms of vitamin B12 (3% of daily value), .3 milligrams of pantothenic acid (3% of daily value),13 milligrams of choline and .3 milligrams of betaine.


For minerals, there are 63.2 milligrams of calcium (6% of daily value), .5 milligrams of iron (3% of daily value), 16.8 milligrams of magnesium (4% of daily value), 62.1 milligrams of phosphorus (6% of daily value), 144 milligrams of potassium (4% of daily value), .3 milligrams of zinc (2% of daily value), .1 milligrams of copper (4% of daily value), .1 milligrams of manganese (4% of daily value), 1.5 micrograms of selenium (2% of daily value) and 13.2 micrograms of fluoride. For fatty acids, there are 87 milligrams of the omega-3 fatty acids and 145 milligrams of the omega-6 fatty acids per serving.

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9. Whey Protein

Whey protein powders will usually contain milk, soy and eggs. A good alternative over whey protein supplements are soy protein powders. In Optimum Nutrition Gold Standard 100% Whey Protein Powder, there are 120 calories in each full scoop, 1 gram of total fat, 30 milligrams of cholesterol, 130 milligrams of sodium, 5.5 grams of BCAAs, 3 grams of total carbohydrates, 1 gram of sugar, 4 grams of glutamine and glutamic acid, and 24 grams of protein. Based on a 2,000 calorie diet, there is 8% of a person's daily calcium in each serving and 2% for iron.


For the ingredients, this particular whey protein supplement contains protein blend (whey protein isolates, whey protein concentrate, whey peptides), cocoa (processed in with alkali), lecithin, natural and artificial flavors, acesulfame potassium and lactase. This product also contains milk and soy ingredients. There are a lot of different flavors for this protein supplement. The flavors include french vanilla, double rich chocolate, coffee, cookies and cream, vanilla ice cream, strawberry banana, white chocolate, rocky road, cake batter, banana and other ones. All products with each flavor contain lactose.

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8. Whipping Cream

Whipping creams can also contain lactose. In 100 grams of heavy whipping cream, there are 345 calories, 37 grams of total fat, 23 grams of saturated fat, 137 milligrams of cholesterol, 38 milligrams of sodium, 3 grams of total carbohydrates and 2 grams of protein. For vitamins, there is 1,470 IU of vitamin A (29% of daily value), .6 milligrams of vitamin C (1% of daily value), 52 IU of vitamin D (13% of daily value), 1.1 milligrams of vitamin E (5% of daily value), 3.2 micrograms of vitamin K (4% of daily value), .1 milligrams of riboflavin (6% of daily value), 4 micrograms of folate (1% of daily value), .2 micrograms of vitamin B12 (3% of daily value), .3 milligrams of pantothenic acid (3% of daily value) and 16.8 milligrams of choline.

For minerals, there are 65 milligrams of calcium (7% of daily value), 7 milligrams of magnesium (2% of daily value), 62 milligrams of phosphorus (6% of daily value), 75 milligrams of potassium (2% of daily value), .2 milligrams of zinc (2% of daily value), .5 micrograms of selenium (1% of daily value) and 3 micrograms of fluoride. For fatty acids, there are 538 milligrams of omega-3 fatty acids and 836 milligrams of omega-6 fatty acids per serving. 23 grams of saturated fat is 115% of a person's daily value.

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7. Buttermilk Pancakes

Buttermilk and pancakes containing this ingredient, in general, contain lactose. In 1 pancake of the size four inches in diameter (38 grams), there are 86 calories, 4 grams of total fat, 1 gram of saturated fat, 22 milligrams of cholesterol, 198 milligrams of sodium, 11 grams of total carbohydrates and 3 grams of protein. For vitamins, there is 39.9 IU of vitamin A (1% of daily value), .1 milligrams of thiamin (5% of daily value), .1 milligrams of riboflavin (7% of daily value), .6 milligrams of niacin (3% of daily value), 14.4 micrograms of folate (4% of daily value), .1 micrograms of vitamin B12 (1% of daily value) and .2 milligrams of pantothenic acid (2% of daily value).


For minerals, there are 59.7 milligrams of calcium (6% of daily value), .6 milligrams of iron (4% of daily value), 5.7 milligrams of magnesium (1% of daily value), 52.8 milligrams of phosphorus (5% of daily value), 55.1 milligrams of potassium (2% of daily value), .2 milligrams of zinc (2% of daily value), .1 milligrams of manganese (4% of daily value) and 5.7 micrograms of selenium (8% of daily value). For fatty acids, there are 195 milligrams of omega-3 fatty acids and 1,502 milligrams of omega-6 fatty acids per serving size.

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6. Clam Chowder

Chowders, cream soups and gravies can contain lactose. In 100 grams of canned clam chowder, there are 88 calories, 3 grams of total fat, 1 gram of saturated fat, 7 milligrams of cholesterol, 409 milligrams of sodium, 7 grams of total carbohydrates, 2 grams of sugar and 5 grams of protein. For vitamins, there is 83.3 IU of vitamin A (2% of daily value) and .4 milligrams of vitamin C (1% of daily value). For minerals, there are 43.3 milligrams of calcium (4% of daily value). There are no fatty acids in canned clam chowder.

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5. Cheese Cake

In 1 piece (1/6 of 17 ounce cake, 80 grams) of cheese cake, there are 257 calories, 18 grams of fat, 8 grams of saturated fat, 44 milligrams of cholesterol, 166 milligrams of sodium, 20 grams of total carbohydrates, 25 grams of sugar and 4 grams of protein. For vitamins, there is 438 IU of vitamin A (9% of daily value), .3 milligrams of vitamin C (1% of daily value), .2 milligrams of riboflavin (9% of daily value), .2 milligrams of niacin (1% of daily value), 14.4 micrograms of folate (4% of daily value), .1 micrograms of vitamin B12 (2% of daily value) and .5 milligrams of pantothenic acid (5% of daily value).


For minerals, there are 40.8 milligrams of calcium (4% of daily value), .5 milligrams of iron (3% of daily value), 8.8 milligrams of magnesium (2% of daily value), 74.4 milligrams of phosphorus (7% of daily value), 72 milligrams of potassium (2% of daily value), .4 milligrams of zinc (3% of daily value), .1 milligrams of manganese (6% of daily value) and 4.2 micrograms of selenium (6% of daily value). For fatty acids, there are 182 milligrams of omega-3 fatty acids and 1,091 milligrams of omega-6 fatty acids per serving size.

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4. Biscuits

In 1 biscuit (52 grams), there are 185 calories, 9 grams of total fat, 2 grams of saturated fat, 3 grams of trans fat, 1 milligram of cholesterol, 347 milligrams of sodium, 22 grams of total carbohydrates, 1 gram of dietary fiber, 2 grams of sugar and 4 grams of protein. For vitamins, there are .7 milligrams of vitamin E (4% of daily value), 23.4 micrograms of vitamin K (29% of daily value), .2 milligrams of thiamin (16% of daily value), .1 milligrams of riboflavin (7% of daily value), 1.7 milligrams of niacin (8% of daily value), .1 micrograms of vitamin B12 (1% of daily value) and .2 milligrams of pantothenic acid (2% of daily value)

For minerals, there are 31.2 milligrams of calcium (3% of daily value), 1.5 milligrams of iron (8% of daily value), 7.8 milligrams of magnesium (2% of daily value), 305 milligrams of phosphorus (30% of daily value), 59.8 milligrams of potassium (2% of daily value), .3 milligrams of zinc (2% of daily value), .2 milligrams of manganese (10% of daily value) and 5.1 micrograms of selenium (7% of daily value). For fatty acids, there are 28.1 milligrams of omega-3 fatty acids and 575 milligrams of omega-6 fatty acids per serving size.

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3. Yogurt

Many different types of yogurt brands use whole milk in their products. In 1 cup (245 grams) serving size of low-fat plain yogurt, there are 154 calories, 4 grams of total fat, 171 milligrams of sodium, 17 grams of total carbohydrates, 17 grams of sugar and 13 grams of protein. For vitamins, there is 125 IU of vitamin A (2% of daily value), 2 milligrams of vitamin C (3% of daily value), .5 micrograms of vitamin K (1% of daily value), .1 milligrams of thiamin (7% of daily value), .5 milligrams of riboflavin (31% of daily value), .3 milligrams of niacin (1% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 27 micrograms of folate (7% of daily value), 1.4 micrograms of vitamin B12 (23% of daily value), 1.4 milligrams of pantothenic acid (14% of daily value), 37.2 milligrams of choline and 2.2 milligrams of betaine.


For minerals, there are 448 milligrams of calcium (45% of daily value), .2 milligrams of iron (1% of daily value), 41.7 milligrams of magnesium (10% of daily value), 353 milligrams of phosphorus (35% of daily value), 573 milligrams of potassium (16% of daily value), 2.2 milligrams of zinc (15% of daily value), 8.1 micrograms of selenium (12% of daily value) and 29.4 micrograms of fluoride. For fatty acids, there are 31.9 milligrams of the omega-3 fatty acids and 76 milligrams of the omega-6 fatty acids per each serving of plain low-fat yogurt.

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2. Cheese

Ricotta cheese, mozerella cheese, cheddar cheese, cottage cheese, cream cheese and other types of cheeses made with whole milk should be avoided. In 100 grams of cottage cheese, there are 98 calories, 4 grams of total fat, 2 grams of saturated fat, 17 milligrams of cholesterol, 364 milligrams of sodium, 3 grams of total carbohydrates, 3 grams of sugar and 11 grams of protein. For vitamins, there is 140 IU of vitamin A (3% of daily value), .2 milligrams of riboflavin (10% of daily value), .1 milligrams of niacin (0% of daily value), 12 micrograms of folate (3% of daily value), .4 micrograms of vitamin B12 (7% of daily value), .6 milligrams of pantothenic acid (6% of daily value), 18.4 milligrams of choline and .7 milligrams of betaine.


For minerals, there are 83 milligrams of calcium (8% of daily value), .1 milligrams of iron (0% of daily value), 8 milligrams of magnesium (2% of daily value), 159 milligrams of phosphorus (16% of daily value), 104 milligrams of potassium (3% of daily value), 364 milligrams of sodium (15% of daily value), .4 milligrams of zinc (3% of daily value), 9.7 micrograms of selenium (14% of daily value) and 31.6 micrograms of fluoride. For fatty acids, there are 17 milligrams of omega-3 fatty acids and 105 milligrams of omega-6 fatty acids per serving size.

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1. Whole Milk

In 32 grams or 1/4 of a cup of whole milk, there are 159 calories, 9 grams of total fat, 31 milligrams of cholesterol, 119 milligrams of sodium, 12 grams of total carbohydrates, 12 grams of sugar and 8 grams of protein. For vitamins and minerals, there is 293 IU of vitamin A (6% of daily value), 2.8 milligrams of vitamin C (5% of daily value), 99.8 IU of vitamin D (25% of daily value), .2 milligrams of vitamin E (1% of daily value), .6 micrograms of vitamin K (1% of daily value), .1 milligrams of thiamin (6% of daily value), .4 milligrams of riboflavin (23% of daily value), .2 milligrams of niacin (1% of daily value), .1 milligrams of vitamin B6 (5% of daily value), 11.8 micrograms of folate (3% of daily value), 1 microgram of vitamin B12 (17% of daily value), .7 milligrams of pantothenic acid (7% of daily value) and 38.2 milligrams of choline.


For the minerals in one serving of milk, there are 292 milligrams of calcium (29% of daily value), .2 milligrams of iron (1% of daily value), 27.2 milligrams of magnesium (7% of daily value), 248 milligrams of phosphorus (25% of daily value), 426 milligrams of potassium (12% of daily value), 1.1 milligrams of zinc (7% of daily value) and 5.2 micrograms of selenium (7% of daily value). For fatty acids, there are 65.3 milligrams of the omega-3 fatty acids along with 147 milligrams of the omega-6 fatty acids. Sweet acidophilus, or lactobacillus milk, also contains lactose along with 1% and 2% milks. Good alternatives over whole milk include soy milk and almond milk. HEB's Lactose-Free Whole Milk can also work for people.


In conclusion, yogurt, whole milk, ice cream, cheese, biscuits, cheese cake, whey protein, buttermilk pancakes, clam chowder and whipping creams all contain lactose. The amount of lactose varies in each selected food and drink. Other notable sources containing lactose include waffles, margarine butter, sour cream, frozen processed foods, muffins, different types of bread, scrambled eggs or omelets contain whole milk, cookies, pudding, condensed milk, malted milk, deli meats and salad dressings made from dairy products. Due to lactose intolerance, many Americans struggle to meet their daily value of calcium throughout their every day diet.


Drinking soy milk is one good way to consume extra calcium along with eating almonds, kale, collard greens and edamame. For some people, they may have no known side effects after consuming swiss and parmesan cheeses because these types are referred to as "hard cheeses." Results will definitely vary by person. Sitting or standing out in the sun between 10 to 20 minutes each day is another great way to acquire vitamin D, which helps with calcium absorption. Symptoms of lactose intolerance include diarrhea, bloating, flatulence, constipation, stomach cramps and abdominal discomfort in general. Vomiting, although not as common, is another known symptom.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Berkoff, N. (2008). Nutrition basics: study unit. Scranton, Pennsylvania: Penn Foster, Inc.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

Personal Preferences

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© 2018 James Foglio

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      Raisulh 

      21 months ago

      This is very good post

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