If you know which foods to avoid, lactose intolerance can be managed. The highest amounts of lactose can be found in milk and dairy products, but there are also other foods containing lactose as well as certain medications. An alternative to cutting foods from your diet is using lactase pills.
Why should I avoid certain foods with lactose intolerance?
If you're lactose intolerant, that means your body doesn't produce enough lactase. Lactase is the enzyme responsible for breaking down lactose, the sugar found in milk and all kinds of dairy products. When lactose isn't properly digested, it travels to the large intestine, where it ferments. Sounds uncomfortable? It is. This process creates gas and draws in water, leading to bloating, cramps, diarrhea, and nausea. These symptoms can appear shortly after eating and often turn your favorite meals, like pizza or cheesy pasta, into uncomfortable experiences. To avoid that, it can make sense for people with lactose intolerance to avoid certain foods.
Many people try to ignore the symptoms at first, but over time they can significantly affect your quality of life. Repeated digestive discomfort can cause fatigue, poor concentration, and reluctance to eat or try out new foods. Often they are scared that there will be so many foods to avoid with lactose intolerance that they can't enjoy any of their favorite meals anymore. But nowadays there are many lactose-free or plant-based alternatives that make a lactose intolerance diet easier than ever.
It is crucial to listen to your body and identify which foods cause your symptoms. Avoiding or reducing high-lactose foods can already make a world of difference—helping you feel lighter, more energetic, and free from worry after meals. And while dietary adjustments can seem restrictive at first, the goal isn't to eliminate enjoyment but to find balance, comfort, and confidence.
How do I even know if I am lactose intolerant?
We'll get into what foods to avoid if you are lactose intolerant in a moment. But before you start cutting dairy out of your life, it's important to confirm whether lactose intolerance is truly the cause of your discomfort. You may suspect lactose to be the culprit behind your symptoms, but there are many food sensitivities and other health issues that can cause symptoms very similar or even identical to those of lactose intolerance. An accurate diagnosis is needed so that you can take the right steps for your body, and to get diagnosed with lactose intolerance, there are different kinds of tests available. Getting tested should always be the first step.
The most common test used by doctors is the hydrogen breath test, which measures hydrogen levels after you drink a lactose solution—high readings indicate that lactose isn't being digested properly. Another method is the blood glucose test, which checks whether your body can convert lactose into glucose. If your blood sugar levels don't rise, it's a sign of lactase deficiency. In some cases, an elimination diet can also provide insight, but the mentioned tests are more reliable.
You got tested and found out that you're lactose intolerant? Don't worry! Many people have lactose intolerance, and being aware of it is already one of the most important steps. By adjusting your diet a little bit, you can still enjoy delicious meals and avoid the uncomfortable symptoms. Now, let's get into which foods to avoid with lactose intolerance.
Foods to avoid with lactose intolerance
When managing lactose intolerance, knowing which foods to avoid is key to preventing unpleasant symptoms. Lactose isn't only found in milk—it's present in a wide range of foods many people consume on an everyday basis, some of which might surprise you. The amount of lactose you can tolerate depends on your personal sensitivity and how much lactase your body still produces. Some people can enjoy a slice of cheese or a small portion of yogurt, while others react even to trace amounts. In any case, it is important to know which foods even contain lactose in order to adjust your diet to your individual needs and avoid unpleasant symptoms.
If you are lactose intolerant and wondering what foods to avoid, you're probably immediately thinking of milk, cream, and cheese. But lactose also hides in many processed foods, such as sauces, salad dressings, or baked goods, which can trigger symptoms unexpectedly. Even cold cuts may use milk powder or whey as ingredients. Reading labels carefully is essential, as lactose can appear under many names—including whey, curds, milk solids, and dry milk powder.
Understanding where lactose hides helps you make smart choices without feeling overly restricted. Once you know the main culprits, you can adjust your diet with ease, replacing them with lactose-free or entirely plant-based alternatives or limiting your intake. And to make it even easier for you, we have put together a short list of foods to avoid with lactose intolerance:
Milk & dairy products
The most common sources of lactose are, of course, milk and dairy. These foods contain the highest levels and are often the main triggers of symptoms. Some dairy foods to avoid for lactose intolerance are the following:
- Milk—including whole, low-fat, and skim milk
- Cream, whipped cream, and ice cream
- Soft cheeses like ricotta, cream cheese, and cottage cheese
- Yogurt and buttermilk (even though live cultures can make them a bit easier to digest)
- Condensed and evaporated milk
However, not all dairy is necessarily off the table! You may still tolerate:
- Hard cheeses like cheddar, Parmesan, or Swiss (low in lactose)
- Lactose-free milk and dairy products
Switching to lactose-free products lets you keep enjoying the creamy texture and familiar flavors—minus the discomfort.
Other foods & products containing lactose
Lactose doesn't only hide in dairy; it's surprisingly common in processed foods and even some medicines. Hidden lactose can sneak in under names like "whey", "milk solids", or "curds". You should watch out for:
- Baked goods (bread, pastries, cookies)
- Instant soups, sauces, and gravies
- Ready-made meals and salad dressings
- Snacks and cereals that contain milk powder
- Medications and supplements that use lactose as filler or stabilizer
To stay safe, read ingredient labels carefully or ask your pharmacist if your medication contains any lactose. Knowing where it hides makes all the difference—and helps you take control of your diet without giving up variety or convenience.
Read more about which medications contain lactose on our blog!
Lactase capsules—your alternative to avoiding lactose
Milk and dairy are at the top of the list of foods to avoid if lactose intolerant—however, for many people, completely cutting out dairy feels restrictive. Meals become a minefield, social gatherings are full of anxiety, and spontaneous dessert runs with friends are off-limits. That's where lactase capsules come in as a smart, flexible alternative. Instead of avoiding lactose altogether, these capsules supply your body with the missing enzyme, breaking down lactose in foods you eat so your body can digest it without triggering symptoms. Clinical studies have shown that properly formulated lactase supplements can ease the symptoms of lactose intolerance¹—which foods to avoid will no longer be something you have to worry about; instead, you can enjoy all your favorite dishes without wasting another thought.
LactoJoy lactase pills—everything you need to know
LactoJoy lactase tablets are designed to give you comfort and control when dealing with lactose intolerance. They contain a high dose of lactase enzyme, allowing you to break down milk sugar in your meals and reduce common symptoms like gas, bloating, or cramps. So even if you are highly lactose intolerant, "what foods to avoid" is something you never have to worry about again. Simply take a capsule shortly before consuming foods or drinks with lactose and enjoy without regret. The dosage can be adjusted based on your needs, and you can safely take up to 10 pills per day. And what makes it even better: LactoJoy lactase capsules are completely clean: no unnecessary additives, free from animal-derived components, colors, or sweeteners.
