On the lookout for hidden lactose

If you’re coping with lactose intolerance, you’ve probably adjusted to the non-dairy lifestyle and know which foods to stay away from. It’s pretty straightforward, right? Just avoid the dairy products, like milk, cheese, ice cream, etc. But did you ever think that a slice of ham could be harboring that unsettling lactose that upsets your digestive system so much? If you answered "no", then think again. Lactose is found in many products that you would never suspect.

According to the National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK), common food products containing lactose include bread, processed breakfast cereals, instant potatoes, instant soups, breakfast drinks, some types of margarine, lunch meat (not kosher), some salad dressings, candies, pancake mixes, biscuit mixes and cookie mixes. Fortunately, the amount of lactose in these prepared foods is minimal. However, all lactose-intolerant individuals, especially those with a low tolerance for lactose, should be on the lookout for these hidden sources.

Lactose is almost everywhere, even in some products labeled non-dairy. Powdered coffee creamers and whipped topping that claim to be non-diary contains ingredients that are milk derivatives. In addition, lactose is found not only in food products but also in many prescription and over-the-counter tablets and capsules. However, the amount of lactose is generally small and not enough to cause problems.

Several foods that you may not realize contain lactose are some deli meat, egg substitutes, gravy, hot dogs, kefir, sausages and seasonings. The presence of lactose in most these products depends on the manufacturer and the type of product. However, these products do not contain large amounts of lactose, so only individuals with extreme cases of lactose intolerance will be affected by the amount found in these foods.

Don’t just look for food labels listing milk or lactose. Other key words to look for in the list of ingredients that indicate hidden lactose include whey, curds, milk byproducts, dry milk solids, nonfat dry milk powder, solids, lactalbumin, lactoferrin. casein and caseinate.

A common misconception when talking about hidden lactose is that it will affect anyone who is lactose intolerant, much like the misconception seen with some more widely known food products containing lactose, such as cheese (especially aged cheese). Neither cheese nor food with hidden lactose contain a large enough concentration to affect most lactose-intolerant individuals. In fact, you would probably become sick from eating too much food with low levels of lactose before you would show symptoms of intolerance from digesting it.

So, if you have lactose intolerance, don’t be overwhelmed by all of the food products that contain lactose. Unless you have a high level of sensitivity, it’s likely that your body can handle more lactose than you think. Awareness is the key to managing your symptoms without unnecessary restrictions to your diet.