For lactose intolerant people it can be difficult to avoid whey sources. Whey occurs naturally in milk, but some products that contain it are not dairy products or products that people normally associate with lactose intolerance. Follow the steps below to avoid whey and relieve your lactose intolerance.
Steps
Method 1 of 3: Avoid Lactose-Based Dairy Products
Whey protein is found in lactose-based dairy products, such as cow's or goat's milk, cheese, cream, ice cream and yogurt. Products that contain whey are often high in lactose, and most of them will cause significant inconvenience to those with intolerance.
Step 1. Purchase dairy replacement products
Consider coconut or almond milk, dairy-free sorbets instead of ice cream, vegan cheeses, and other foods and drinks designed to replace dairy for vegans or those who are intolerant.
Step 2. Choose products that have a "lactose-free" label
While this definition does not guarantee the absence of whey, it is very unlikely that it will be present, because it is a derivative of milk.
Method 2 of 3: Check the Ingredients
In many countries around the world, products that contain milk are required by law to list it as an ingredient because it is a potential allergen. Most manufacturers will explicitly include milk serious as an ingredient, especially if it comes to foods that are not strictly considered a dairy product. By avoiding foods and drinks that contain whey, you can avoid potential high concentrations of lactose and spare yourself the inconvenience that follows.
Step 1. Memorize all variations of the whey name
It can appear in many forms among the ingredients.
- Avoid products that include any of the following terms as ingredients; beef, butter, casein, cheese, rennet, galactose, tinbulmina, lactose and milk.
- In general, avoid all products that contain whey, lactose, milk or milk derivatives. Unless a product is specifically listed as lactose-free or whey-free - or is vegan - don't assume it doesn't contain those ingredients.
- If you have a milk allergy and are not just lactose intolerant, the list of products you will need to avoid will be much longer; on the contrary, those who are intolerant can consume many foods and drinks that contain milk derivatives or whey without suffering side effects.
Step 2. Check the label of each food you buy
Whey and lactose can be found in many forms and even in products that do not appear to be associated with dairy products.
- Lactose and whey can also be found in many "non-dairy" products, such as bread, chewing gum, soy cheeses, vitamins and medications, canned fish, chicken broth, chocolate, chips or sauces, and sauces in powder or preparations.
- Whey is found in almost all baby formula powders, margarines, desserts, puddings and cheese snacks.
Method 3 of 3: Choose Your Protein Sources Carefully
Most products marketed as protein mixes likely contain bed whey, a highly digestible form of protein for many people. Whey protein should naturally be avoided by those who are lactose intolerant, and therefore those suffering from this condition should avoid protein mixes and shakes that are used to gain muscle mass and control weight.
Step 1. Ask for the ingredients list of the powders she uses from smoothie vendors
Ask for the ingredients list especially before trying protein supplements, as whey is one of the most common ingredients. Avoid powders that contain lactose or whey in any form on the ingredient list
Step 2. Buy only whey-free soy protein supplements if you want to gain muscle mass
Powders made with soy, brown rice, hemp, peas, and egg protein are an acceptable substitute for whey.
Step 3. Read carefully the ingredients of smoothie mixes, protein bars and other supplements
Organic and vegetarian protein snacks and medicinal supplements may also contain whey protein. Choose vegan protein sources or read labels carefully to avoid hidden sources of whey and lactose.
Advice
- Check if whey is present in your medications; many herbal and vitamin supplements contain this ingredient. If you suffer from severe lactose intolerance, try to stop using it and see if your condition improves.
- Flavored chips, frozen meals, fruit-based popsicles or jellies, and processed, sugary foods may contain small amounts of whey, so don't forget to read the labels on products that appear to be dairy-free.
