Lactose intolerance: What can’t I eat?
Diagnosis of lactose intolerance
People who are diagnosed with lactose intolerance often wonder what they need to consider in their diet. After all, no one wants to suffer from stomach pain and diarrhea. We would like to give you some tips for everyday life with lactose intolerance.
Lactose intolerance – what can I still eat and what should I avoid?
Lactose intolerance affects many people—and often poses a challenge in everyday life. Suddenly, milk is no longer harmless, and checking ingredient lists becomes a habit. But don’t worry: with the right knowledge, you can still enjoy a delicious and balanced diet even if you are lactose intolerant.
Which foods should you avoid?
If you are lactose intolerant, you should avoid foods that contain milk sugar (lactose). Lactose is mainly found in dairy products, but it is also hidden in many processed foods. Here is an overview:
Milk and dairy products (unless lactose-free):
- Cow’s milk, goat’s milk, sheep’s milk
- Buttermilk
- Condensed milk, coffee cream
- Yogurt, quark, cream
- Cream cheese, cottage cheese
- Soft cheese (e.g., Camembert, Brie)
- Icecream
- milk chocolate
Processed foods (often containing hidden lactose):
- Ready meals and packet soups
- Bread and pastries (e.g., milk rolls, croissants)
- Sausage products (e.g., liver sausage, meat salad, mortadella)
- Sauces, dressings, dips
- Instant products (e.g., mashed potatoes, powdered sauces)
- Muesli and protein bars
Important note
The severity of intolerance varies from person to person. Some people can tolerate small or large amounts of lactose without any problems, while others experience symptoms even with very small amounts. In addition, the lactose content of different foods varies greatly. For example, while 100 g of yogurt has a lactose content of 3.7–5.6, 100 g of Parmesan cheese has a lactose content of only 0.0–0.5. Feel free to use our lactose calculator to estimate which foods you can tolerate and which you cannot.
