12 Ingredients to Avoid if You're Lactose Intolerant

If you’re lactose intolerant, avoiding dairy can be tricky because lactose hides in many foods under different names. Here are 12 ingredients you should watch out for:

1. Milk Solids. Milk solids are the dried components of milk, including proteins and lactose. They’re often found in processed foods like baked goods, chocolate, and even instant soups.

2. Milk Sugar. Another name for lactose, milk sugar is naturally found in dairy products. If you see it on an ingredient list, steer clear!

3. Milk Powder. Milk powder is simply dehydrated milk, meaning it still contains all the lactose. It’s often added to coffee creamers, baked goods, and some snack foods.

4. Cream. While cream has less lactose than milk, it still contains enough to cause digestive issues for those who are lactose intolerant. It’s commonly found in soups, sauces, and desserts.

5. Whey. Whey is a byproduct of cheese-making that contains lactose. It’s frequently used in protein powders, processed foods, and some baked goods.

6. Yogurt. Even though yogurt contains beneficial probiotics that can help with digestion, it still has lactose. Some people with lactose intolerance can tolerate small amounts, but it varies from person to person.

7. Ice Cream. Unfortunately, traditional ice cream is packed with lactose. Luckily, there are plenty of dairy-free alternatives made from almond, coconut, or oat milk.

8. Fromage Frais. This creamy, fresh cheese is similar to yogurt and contains a significant amount of lactose. It’s often used in desserts and dips.

9. Condensed Milk. Condensed milk is thick, sweetened milk with a high concentration of lactose. It’s found in candies, baked goods, and many sweetened beverages.

10. Curds. Curds are formed during the cheese-making process and contain lactose. While some aged cheeses have lower lactose levels, fresh curds still have plenty of it.

11. Lactose. Lactose is the sugar found in milk and dairy products. If you see “lactose” listed as an ingredient, it’s best to avoid it.

12. Lactose Monohydrate. This is a form of lactose used in medications, supplements, and processed foods. If you’re extremely sensitive to lactose, check labels on non-food items as well.