Dairy Struggles: 20 Foods You Shouldn't Eat If You're Lactose Intolerant

When The Taste Can't Beat The Consequences

Does eating dairy leave you with more discomfort than satisfaction? You likely deal with lactose intolerance, a condition that leaves you with bloating, nausea, stomach aches, and other digestive-related pains. While it might be sad to hear you need to avoid delicious foods made with milk, cheese, and other dairy products, it's for your body's own good. Because depending on the severity of your intolerance, the pain simply isn't worth it! Here are 20 foods you might want to consider taking out of your diet if your lactose intolerance is getting too hard to deal with.

1. Milk

As the number one culprit of painful tummy aches around the world, if you're lactose intolerant, it's best you avoid milk. After all, if your body struggles to break down lactose, the natural sugar found in this dairy product, you're making it tough for no reason. Whether it's cow's milk, goat's milk, or whatever, it's best you approach with caution. 

2. Cheese

Even though everyone always says cheese belongs on everything, you shouldn't buy into it if you're lactose intolerant. After all, cheese is made primarily from animal's milk! Unfortunately, your charcuterie boards are going to have to look a lot different from the typical kind.

3. Macaroni & Cheese

Speaking of cheese, you're unfortunately going to have to avoid many dishes featuring this popular dairy product. For example, macaroni and cheese is one comfort dish that'll quickly turn from heartwarming food into uncomfortable bathroom session. Made with tons of butter, milk, and cheese, it just spells disaster. 

4. Ice Cream

While there are plenty of dairy-free options available these days, traditional ice cream is a food you'll still have to avoid. Containing large amounts of cream and milk (not to mention potential dairy-heavy toppings), this sweet frozen treat will have you regretting your decision in a manner of minutes. 

5. Fettucine Alfredo

In America, this beloved pasta dish is known for being heavy, rich, and made of everything lactose intolerant individuals can't stomach: cheese, cream, and butter. You're better off choosing tomato-based pastas that won't leave you worried about the aftermath. 

6. Yogurt

Though yogurt tends to go down a lot easier, your reaction to this dairy product might depend on the severity of your condition. Yogurt is often seen as a healthy food that should be enjoyed regularly (as long as it's not of the sugar-heavy variety), so just be wary of the potential consequences and eat with your body in mind. 

7. Custard

From cream puffs to creme brulee, custard is a popular dessert that can be eaten on its own or used as filling. But because it's made typically with either milk or heavy cream, it's not one that will go down without a fight if you suffer from lactose intolerance. It might be easier to just pick a dessert that's simpler for you to digest. 

8. Cream Cheese

Made up of two words you don't want to hear, cream cheese might be more easily tolerated than other cheese types, but can still lead to an upset stomach if you're more sensitive to lactose. Don't worry, there are tons of other great spreads to load your bagels with!

9. Frozen Yogurt

Frozen yogurt might be a tad safer than ice cream, but that doesn't mean it contains zero lactose. It'll contain less thanks to the fermentation process, but can still cause digestive issues, especially to the more sensitive crowd. You might be better off with sorbet if you want a frozen treat!

10. Creamy Soups

Some soups like cream of mushroom or cream of broccoli contain one key ingredient that will transform that soothing warmth into a discomfort. You guessed it, it's the cream! Adding in lactose to an otherwise lactose-free dish may make the soup richer and thicker, but it won't make your digestive system happy.

11. Lasagna

Layered with a creamy ricotta cheese mixture and topped with handfuls of cheese, lasagna is every lactose intolerant's dream and nightmare combined into one. Though it's incredibly decadent and delicious, the aftermath might cost you an entire evening in the bathroom.

12. Whipped Cream

Topped on many baked goods and desserts, whipped cream might be the sneaky little culprit behind your digestive discomfort after enjoying sweets. Made from heavy cream, it's easier just to opt out than to try and battle the lactose.

13. Mashed Potatoes

While mashed potatoes itself is lactose-free, it's not once you mix in all that butter and cream needed to make it taste delicious. So to avoid a bad tummy ache after every Thanksgiving meal, you should consider asking for potatoes in a more natural form, or skip the mash altogether. 

14. Cheesecake

Primarily made with cream cheese alongside milk, butter, and even sour cream, cheesecake is a rich and decadent dessert that's going to have to be taken off your shopping list. You're taking a big risk if you decide to eat it, especially if you're already sensitive to milk and various cheeses on their own. 

15. Butter

Butter contains very small traces of lactose, but for individuals with severe lactose intolerance, it can still cause a reaction. Though avoiding butter may be tricky since it's found in almost every baked good and is used regularly in cooking, it's more about avoiding it in large quantities. For instance, those deep-fried butter snacks sold at fairs? That's a no-go.

16. Clam Chowder

Often topped with large amounts of milk or cream to give it that signature taste, clam chowder is one seafood dish you won't be able to enjoy whole-heartedly. While it's loaded with delicious goodies, all that lactose won't settle happily in your stomach.

17. Grilled Cheese

Yes, grilled cheese might be an obvious no, but it's still good to include for the more risk-taking lactose intolerants out there. You might be fixated on all those slices of cheese sandwiched in the middle, but don't forget about the butter used on the bread too. 

18. Quiche

Quiches are a great way to use up leftovers in the fridge, but they're not so great for people who can't digest lactose. Containing so many dairy ingredients like milk, cream, cheese, and butter, these little pies are risky consequences wrapped up in a flaky shell. 

19. Dairy-Based Smoothies

Smoothies can sometimes taste too watery or bland without milk added in, but if you're lactose intolerant, you'll want to opt for dairy-free alternatives. If drinking milk is hard enough on you, it doesn't make things any easier just because it's mixed with other healthy fruits and ingredients. 

20. Milkshakes

Different packaging, same problems. Milkshakes might be even more of an issue for lactose intolerants given that it takes melted ice cream and mixes it with milk for that smooth, drinkable consistency. Look for other refreshing drinks to cool you down in the summer, preferably one that won't leave your tummy in pain.