Hidden lactose can be found in foods that you would never expect. Our list puts an end to bloated bellies and stomach aches.
Lactose intolerance: what is it actually? Yes, I've often asked myself that, too.
More and more of my friends suffer from it. They get abdominal pain, a bloated belly and in the worst case even diarrhea from dairy products.
Those who suffer from lactose intolerance know that they should not eat dairy products. Um, yes. That's exactly where I would like to hook in.
There are products that contain lactose, from which you would not even assume.
Hidden lactose is a big problem for anyone who can't digest dairy products well. And for all those who would like to invite their friends to brunch at home.
Here, the higher up whey, lactose or milk powder appear on the list of ingredients, the greater the risk of digestive problems.
If you find it difficult to keep an eye on lactose in recipes and foods, you could We Go Fit help. You can specify your intolerances here and the Upfit program will provide you with a nutrition plan that is tailored to your needs.
Table of contents
What is lactose?
Lactose is the scientific name for the sugar found in milk and dairy products.
You know that sweet taste you taste in a glass of milk or a piece of cheese? That's lactose!
When you drink milk or eat other dairy products, the lactose in your body is broken down by an enzyme called lactase.
Enzymes are like tiny workers in your body that perform different tasks. Lactase breaks down lactose into two smaller sugar molecules, which are then more easily digested by your body.
But here's the catch: some people don't have enough lactase in their bodies to break down lactose properly.
What is lactose intolerance?
Lactose intolerance is basically when your body can't handle lactose that well.
Some people don't have enough lactase in their bodies to break down lactose properly, and this can lead to troublesome symptoms.
Symptoms of lactose intolerance can vary from person to person, but they often include things like abdominal pain, bloating, gas, and diarrhea.
This happens because the undigested lactose hangs around in the intestines and causes bacteria to ferment it.
And then there is the problem that there is hidden lactose in food - then it gets funny.
This can be quite uncomfortable, but the good news is that there are ways to deal with it.
Bye-bye bloated belly! This is what you can do against air in the stomach!
Is lactose intolerance hereditary or can one become lactose intolerant spontaneously?
Lactose intolerance can be both hereditary and spontaneous. Let me explain this in a little more detail.
In the hereditary form of lactose intolerance, the genetic predisposition is passed on from parents to their children.
There is a specific gene section that regulates the production of the enzyme lactase. If a person has a genetic variation in this section, it can cause the body to produce less lactase over time.
Thus, if one parent is lactose intolerant and passes on this genetic change, there is an increased likelihood that the child will also become lactose intolerant.
On the other hand, lactose intolerance can also occur spontaneously without a family predisposition.
This can occur in conjunction with other diseases of the gastrointestinal tract, such as celiac disease, Crohn's disease, or damage to the mucosa of the small intestine.
In such cases, lactose intolerance may be temporary and improve when the underlying condition is treated.
It is also important to note that not everyone who has a genetic predisposition to lactose intolerance will necessarily develop symptoms.
The severity of symptoms can vary from person to person and depends on several factors, such as age, diet, and gut health.
What is hidden lactose?
Hidden lactose is small amounts of lactose that may be present in certain foods without being obvious.
Lactose is the natural sugar found in milk and dairy products.
But here's the thing: sometimes lactose is added to other foods to give them flavor, texture or shelf life.
This extra lactose can show up in foods you might not expect to contain dairy.
It is important to recognize hidden lactose, especially if you are lactose intolerant. Because if you consume lactose, it can cause it lead to unpleasant symptoms.
Therefore, it is important to read the ingredient list of foods carefully and look for indications of lactose.
If you're unsure if a food contains hidden lactose, you can also look at lactose-free alternatives designed specifically for people with lactose intolerance.
Why should you read through the ingredients of ready-made products?
There are very many ready-made products that contain lactose. While creamed vegetables are self-explanatory, tomato sauces also contain lactose.
There are many names for lactose to consider.
The problem: If lactose is not used in its pure form, but is only a component of milk, lactose does not have to be listed among the ingredients.
Behind which designations is lactose hidden?
Yes, unfortunately it does not always say large LACTOSE IS CONTAINED HERE on the products. Often they are hidden behind some foreign words that nobody knows.
That's why we have a concise list for you to help you better identify lactose-containing products:
- Milk
- Lactose
- Milk ingredients (whole and skimmed milk powder, condensed milk)
- Cream powder
- Lactose monohydrate
- Milk preparation
- Dry milk
- Whey and whey powder
- Whey product
- Cream
- Lactitol (E966)
- Sweet whey
- Kefir
- Lactose residues
- Cheese powder
Milk components
Milk ingredients are simply various components found in milk. If you find the term "milk ingredients" on the ingredients list of a product, it means that certain components of milk are contained in that product.
Milk ingredients can include various things, such as skim milk, whole milk, or condensed milk.
These ingredients are often used in many different foods to improve flavor, texture or other properties.
For example, they can be included in baked goods such as cookies, cakes or pastries to give them a moist texture. Milk components can also be used in desserts such as ice cream, pudding or yogurt to create the creamy taste.
But also with dips, creams or sauces you should make sure that milk components are not included.
Cream powder
Cream powder is a dry product made from cream. It is often used as an ingredient in various foods to give them a creamy taste and rich texture.
In the context of lactose content designations on products, it is important to know that cream contains lactose, as lactose is the natural sugar in dairy products.
Therefore, cream powder can potentially contain lactose.
Lactose monohydrate
It is lactose mixed with a water molecule, which results in it being a powder.
Lactose monohydrate is often used in the food industry to add texture or flavor to certain products such as baked goods, candy, snacks or dry mixes.
Lactite
Lactic is controversial. Actually, it is not supposed to be "harmful" for people with lactose intolerance.
According to the German Federal Ministry of Food and Agriculture, lactitol does not have to be listed as an allergenic substance on food packaging.
However, there is a study from Thailand that indicates that people who do not tolerate lactose well may also react more frequently to lactitol. However, only 39 people took part in the study.
Kefir
Kefir is a fermented milk drink made from kefir cultures. It has a creamy consistency and a slightly sour taste.
Kefir is often considered a healthy alternative to dairy products because it contains probiotic bacteria that can be good for gut health.
In connection with designations for lactose content on products, it is important to know that kefir usually contains lactose
Why is lactose in medicines?
Yes, my friend had to feel this first hand. Many medicines contain lactose.
He had a headache. I went to get him a pill. The fact that he trusted me was probably his mistake. Because the tablet contained a large amount of lactose, which he could not tolerate.
He was really miserable afterwards. We couldn't explain it. It was only when we looked at the package insert that we found out what was going on.
Now I rather look 2x before I hand him something.
Many dietary supplements such as vitamin capsules also contain lactose. The reason: lactose may be present in some medications because it is used as a filler or carrier.
Fillers are used in pharmacy to increase the volume of tablets or capsules and to facilitate the dosage of the actual active ingredient.
Lactose is a widely used filler because it has good compressibility and stability.
Another reason lactose is used in medications is that it can be used as an inactivating agent.
Some active ingredients are very sensitive and could be affected by moisture or oxygen. In such cases, lactose serves to protect the active ingredient and ensure its effectiveness.
Often you just can't get around lactose. It hides in so many foods that it can get really annoying, especially when you eat out.
And sometimes you just want to treat yourself to cookies without having to think about it all the time. In such a case I can give you Lactase tablets from Lactojoy recommend
With 14,500 lactase units per tablet, they are also made for very special challenges such as cream cake.
They are delivered in a slider, which is much more stylish than the conventional packaging for lactase tablets. You can choose from a large number of different packaging sizes.
Find out more about Lactojoy here!
In which foods is hidden lactose?
You should look very carefully at these foods to avoid annoying (and painful) symptoms.
Baking mixtures
Yes, some baking mixes may contain hidden lactose. Baking mixes often consist of various ingredients needed to prepare baked goods, such as flour, sugar, Baking powder* and sometimes also milk powder.
Although the ingredient list of baking mixes does not usually list lactose as a separate ingredient, the milk powder it contains may contain lactose.
It is important to check the ingredients list carefully.
Many ready-made mixes for cookies and bread contain milk powder or lactose.
It makes them palatable, but only for those who can handle them.
Crispbread and rusk
Yes, that's right. Most types of crispbread also contain lactose. That's because of the skim milk powder found in many small crispy breadsticks. The same applies to rusks.
Breadcrumbs also have a high lactose content
Prepackaged breadcrumbs can hide a big load of lactose every now and then.
You should also take another look at breaded meat or fish.
Did you know that these foods cause air in the stomach?
Canned and instant products contain lactose
Not every canned product contains lactose, but many do. Especially with canned fish with juice you should look 2x.
Those who struggle with lactose may also get stomach aches from ready-made soups and sauces.
Dumpling and mashed potato powders are bursting with milk powder.
Is lactose in sausage?
Lactose may be present in some types of sausage, but it depends on the specific brand and composition of the sausage.
Some butchers or large sausage makers like to add lactose-containing ingredients because lactose is a super binder and helps them make it.
That's why it's important to read the ingredient list on packaged sausages carefully. If you buy fresh sausage from the butcher, just ask directly and ask to see the list of ingredients to be sure.
For some types of sausage, such as salami or cooked ham, the lactose content is approximately between 0 and 2.5 grams per 100 grams of product. This can vary depending on the brand and recipe.
If you're lactose intolerant or on a lactose-free diet, look for lactose-free sausage alternatives or talk to your butcher about lactose-free options.
So yes, lactose can also be hidden in sausage. Some types of salami, mortadella or Vienna sausages contain lactose. Very dangerous: liver sausage.
Which sausage is lactose free:
There are several types of sausage that are generally lactose-free and may be suitable for people with lactose intolerance. Here are some examples:
- Raw sausage: Traditional raw sausages such as salami, chorizo or landjäger usually do not contain lactose. They are made from pure meat, spices and sometimes garlic, without the addition of dairy products.
- Ham: Most types of ham, such as cooked or raw ham, are lactose-free. They are made from pork and usually do not contain milk components.
- Poultry sausage: Sausage varieties made from poultry meat, such as chicken or turkey, are often lactose-free. However, look at the ingredient list to make sure there are no lactose-containing additives.
- Vegetarian or vegan sausage alternatives: There are also a variety of vegetarian or vegan sausage alternatives on the market that have been specially developed for people with lactose-free or vegan diets. These products are usually made without milk or dairy products and are therefore lactose-free.
Some well-known brands that have lactose-free sausage in their range are, for example, Gutfried, Bauerngut, Herta, Rügenwalder, Wiesenhof or Zimbo.
Notice: In Germany, both bakeries and butchers are required to label products (such as sausage) with a list of ingredients.
This means that you usually have the option to look at the ingredients list and check if the sausage is lactose-free.
Ready-made sauces: Attention for lactose intolerance
Salad dressings and dressings are logical. But pesto, ketchup and mustard can also contain lactose. It is better to look twice!
Mueslis and cornflakes contain lactose
A large number of mueslis and cornflakes cannot be made without milk. It does not help to use lactose-free milk in the preparation.
Muesli bars also very often contain lactose. Lots of it, in fact. When I was shopping the other day, I couldn't find a single bar without lactose. It's best to orient yourself to vegan muesli bars, which certainly don't contain any hidden lactose.
These bad habits will give you a bloated belly!
Spice mixtures with lactose
Dried herbal mixtures give you a stomach ache? That's because of the lactose. Some ready-made spice mixtures like to contain it. But usually in very small quantities.
Lactose is often added to spice mixtures. Therefore, it is best to use herbal salt or pure spice mixes without any other ingredients.
I like to stock up on herbs at the health food store and mix my own herbal blends.
Canned vegetables
As a rule, canned vegetables do not contain lactose because vegetables are naturally lactose-free. Lactose is the natural sugar in milk and dairy products.
However, vegetables themselves do not contain milk or milk components, so they are usually lactose-free.
However, it is important to check the ingredient list on canned vegetables, as some manufacturers may add additional ingredients to improve flavor or shelf life.
In rare cases, ingredients containing lactose, such as powdered milk or cream, may be used in certain canned vegetables.
Ready meals
Yes, lactose may be present in some ready meals. Ready meals are industrially produced and often contain various ingredients to improve the taste and consistency.
Some of these ingredients may contain milk or milk components, which may contain lactose.
Sweetener
You give up sugar and reach for sweetener instead? Caution: Lactose can also be hidden here.
Which sweeteners do not contain lactose?
For tea and baking you can resort to honey. Tastes super delicious and contains no lactose :)
However, there are other sweeteners that do not contain lactose and are therefore suitable for people with lactose intolerance. Here are some examples:
- Stevia: Stevia is a natural sweetener derived from the stevia plant. It contains no lactose and is a popular alternative to sugar.
- Aspartame: Aspartame is a synthetic sweetener used in many sugar-free products. It contains no lactose and is a common choice for people who need to avoid lactose.
- Sucralose: Sucralose is an artificially produced sweetener that contains no lactose. It is often used in sugar-free beverages and foods.
- Saccharin: Saccharin is another synthetic sweetener that does not contain lactose. It is often used in light products.
Frequently asked questions about lactose and lactose intolerance
I hope that your question could be answered and you are now fully in the picture! Maybe you have more questions or you thought of some while reading.
That's why we've put together a few frequently asked questions for you. Perhaps you will also find your question here.
Can I have sheep's or goat's milk?
The lactose content of sheep's and goat's milk is similar to that of cow's milk.
This means that sheep's and goat's milk also contain lactose and may cause discomfort if you are lactose intolerant.
However, there are some exceptions: Some people with lactose intolerance tolerate sheep's or goat's milk better than cow's milk.
This is due to the fact that the composition of proteins and fats in sheep's and goat's milk is slightly different than in cow's milk, which can facilitate digestion.
However, it is important to try this out individually and pay attention to your body's reaction.
Can you eat yogurt with lactose intolerance?
Yogurt is made by fermenting milk with special bacterial cultures. These bacteria convert part of the lactose into lactic acid.
This means that yogurt has a lower lactose content than milk. Many people with lactose intolerance can therefore tolerate yogurt better than milk.
However, there are some things to consider: The tolerance of yogurt may vary from person to person.
For this purpose, yogurt remains longer in the gastrointestinal tract and the lactase can act longer.
How to get rid of lactose intolerance?
Unfortunately, you can't completely "get rid" of lactose intolerance because it's genetic. This means that your body does not produce enough lactase to digest lactose properly.
However, there are some ways to manage lactose intolerance and minimize symptoms.
How do I test if I am lactose intolerant?
There are several ways to find out if you are lactose intolerant. One common test is the so-called hydrogen breath test.
This involves drinking a liquid containing lactose and then blowing into a device that measures the hydrogen content of your breath.
If you are lactose intolerant, your body produces more hydrogen as the undigested lactose is broken down by gut bacteria.
Another test is the lactose tolerance test. In this test, you drink a solution containing lactose and blood samples are taken at regular intervals to measure your blood glucose level.
If you are lactose intolerant, your blood sugar level will rise only slightly because your body cells cannot absorb lactose properly.
Another option is to try a lactose-free diet. This means that you completely avoid lactose-containing foods for a certain period of time.
If your symptoms disappear or improve significantly during this time, it suggests that you may be lactose intolerant.
However, it is important to note that a self-performed test is not as reliable as a doctor's diagnosis.
What happens if lactose intolerance is not treated?
If you ignore lactose intolerance, you're likely to suffer from the familiar symptoms of abdominal cramps, bloating and diarrhea.
If these symptoms occur over a long period of time, damage to your intestinal lining may occur.
What helps with lactose intolerance home remedies?
Unfortunately, there are no home remedies that can correct the lack of lactase in the body. However, avoiding foods containing lactose or taking lactase tablets can be supportive.
Our conclusion
Hidden lactose is present in many foods that we would never assume. It is worth taking a closer look at the ingredients.
If you want to be on the safe side, go for foods that are labeled "lactose-free".
Good hunger!
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