Track Lactose Intolerance & Hidden Dairy
Bloating after your morning latte? Cramps after ice cream? Lactose intolerance is incredibly common - and lactose hides in more foods than just milk. NutraSafe finds hidden dairy in processed foods and tracks your symptoms to help you find your tolerance threshold.
What is Lactose Intolerance?
Lactose intolerance occurs when your body doesn't produce enough lactase - the enzyme that breaks down lactose (milk sugar).
When undigested lactose reaches your large intestine, bacteria ferment it, producing gas, bloating, cramps, and diarrhoea.
How Common Is It?
- UK: Approximately 5% of adults (higher in certain ethnic groups)
- Worldwide: Up to 68% of the global population has reduced lactose digestion
- Primary lactose intolerance develops naturally with age as lactase production decreases
- Secondary lactose intolerance can result from gut infections or conditions like coeliac disease
⚠️ Lactose Intolerance vs Milk Allergy
Lactose intolerance is an enzyme deficiency (digestive issue). Milk allergy is an immune reaction to milk proteins (casein, whey). Milk allergy can cause severe symptoms including anaphylaxis. If you experience breathing difficulties, swelling, or severe reactions, seek medical help immediately.
Lactose Intolerance Symptoms
Symptoms typically occur 30 minutes to 2 hours after consuming lactose-containing foods.
Lactose Content in Dairy Foods
Not all dairy is equal. Hard cheeses are often well-tolerated while milk causes problems.
| Food | Serving | Lactose (g) | Notes |
|---|---|---|---|
| Milk (whole/semi/skimmed) | 250ml | 12-13g | Highest lactose content |
| Ice cream | 100g | 6-8g | Varies by brand |
| Soft cheese (brie, camembert) | 30g | 0.5-1g | Moderate |
| Yogurt | 150g | 5-8g | Live cultures help digestion |
| Cottage cheese | 100g | 3-4g | Moderate |
| Butter | 10g | <0.1g | Very low, usually tolerated |
| Cheddar cheese | 30g | <0.1g | Aging removes lactose |
| Parmesan | 30g | <0.1g | Essentially lactose-free |
💡 The Cheese Trick
Hard, aged cheeses (cheddar, parmesan, gouda) have almost no lactose - the aging process converts it. Many lactose intolerant people can enjoy these freely. Track to find which cheeses work for you.
Hidden Sources of Lactose
Lactose is added to many processed foods as a filler, sweetener, or to improve texture. These catch people out:
🍞 Bread & Baked Goods
Many breads, cakes, and biscuits contain milk powder. Check ingredients.
🌭 Processed Meats
Sausages, bacon, ham often contain milk solids or lactose as filler.
🥔 Crisps
Many flavoured crisps contain milk powder. Plain/salted usually safe.
🥫 Ready Meals
Sauces, gratins, and many ready meals contain dairy.
💊 Medications
Lactose is a common tablet filler. Check with pharmacist if very sensitive.
🥗 Salad Dressings
Creamy dressings often contain dairy. Check labels.
☕ Coffee Whiteners
Some "non-dairy" creamers contain milk derivatives.
💪 Protein Powders
Whey protein is dairy-derived. High in lactose unless lactose-free.
Label Terms That Mean Lactose
- Milk, milk powder, milk solids
- Whey, whey powder
- Casein, caseinate
- Curds
- Lactalbumin, lactoglobulin
- Butter, cream
How to Track Lactose Intolerance
1. Scan Everything
Use NutraSafe to scan food labels. The app flags milk, whey, casein, and other dairy derivatives - even when hidden in processed foods.
2. Find Your Threshold
Most lactose intolerant people can tolerate 12-15g of lactose per day (roughly one glass of milk) - especially spread across meals. Track your intake to find where YOUR threshold is.
3. Log Symptoms
When you experience symptoms, log them immediately:
- Type (bloating, cramps, diarrhoea)
- Severity
- Timing relative to eating
4. Review Patterns
After logging several reactions, check which foods consistently appear. You might discover you can tolerate cheese but not milk, or small amounts spread throughout the day but not a large serving at once.
💡 Lactase Enzyme Supplements
Over-the-counter lactase supplements (Lactofree, Lacteeze) can help digest lactose. Track whether these help you tolerate foods you'd normally react to.
Lactose-Free Alternatives
🥛 Lactose-Free Milk
Same nutrition as regular milk. Lactase enzyme pre-digests the lactose.
🌱 Plant Milks
Oat, almond, soy, coconut - naturally lactose-free. Check for added calcium.
🧀 Hard Aged Cheeses
Cheddar, parmesan, gouda - very low lactose, usually well tolerated.
🥄 Lactose-Free Yogurt
Available widely. Or try coconut/soy yogurt alternatives.
Track Your Lactose Tolerance
Find hidden dairy. Track symptoms. Discover your personal threshold. Free to download.
Download NutraSafe FreeRelated Guides
Always check the label. NutraSafe helps you spot potential triggers and track reactions — but ingredients change and cross-contamination varies by batch. The packaging is your source of truth.