What are the main foods to avoid if I’m lactose intolerant?

Foods with the highest concentration of lactose are typically those made with milk or milk products. This includes:

• Milk: All types of cow’s milk, goat’s milk, and other animal milks. This also includes powdered, condensed, and evaporated milk.
• Soft cheeses: Varieties like cottage cheese, cream cheese, ricotta, and mozzarella generally have more lactose than hard cheeses.
• Ice cream and frozen yogurt: These are often high in lactose.
• Yogurt: While some yogurts, particularly those with live and active cultures, can be easier to digest, many still contain significant amounts of lactose.
• Butter and margarine: While butter contains only trace amounts, some margarines may contain lactose as an additive.
• Cream: Sour cream, heavy cream, and whipped cream.