Low-lactose foods: what you can still eat, including cheese
Aged cheddar has almost no lactose. Neither does butter. Avoiding dairy is more restriction than the condition asks for.
Most advice for lactose intolerance comes down to two words: avoid dairy. It restricts more than the condition requires, and it skips the question of how much you can have.
Lactose intolerance works by threshold. Most people who have it handle a meaningful amount before anything happens, and several dairy foods carry so little lactose that they belong on the safe list outright. Below is what our database grades low, drawn from the same data as our high-lactose list.
The dairy foods you can probably still eat
Hard aged cheeses carry almost no lactose. Parmesan, mature cheddar, gruyere, manchego, pecorino. The bacteria consume the lactose during ageing, and a cheese aged beyond a few months has essentially none left. Most people with lactose intolerance eat these without any trouble at all.
Butter is mostly fat. What lactose remains is tiny, and the amounts used in cooking are smaller still.
Yoghurt with live cultures is far better tolerated than milk. Two reasons: the cultures eat some of the lactose during fermentation, and they bring their own lactase, which keeps working in your gut after you have eaten it.1
Lactose-free milk is real milk. It is ordinary milk with lactase added, so the lactose is already split. The protein, the calcium and the taste are unchanged. If dairy protein is fine for you, it beats a plant milk on all three.
The dairy foods that cause trouble are the fresh, liquid, unfermented ones: milk itself, soft cheeses, cream, ice cream, milky coffee.
Foods with no lactose at all
Lactose exists only in mammal milk, so every food that is not dairy or made with dairy is lactose-free by default. That covers meat, fish, eggs, all fruit and vegetables, all grains, all legumes, all nuts.
The foods you can eat freely
These are the everyday low-lactose ingredients, aged cheese and butter included.
The complete list
Every food our database grades safe or low for lactose, grouped the way a shop is.
Fruit116 foods
| Food | Notes |
|---|---|
| Banana | Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked. |
| Orange | Orange is a round citrus fruit. A sweet juicy fruit popular worldwide. |
| Apple | Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked. |
| Lemon | Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking. |
| Strawberry | Strawberry is a red heart-shaped berry. A sweet fragrant fruit popular worldwide. |
| Grape | Grape is a small round fruit in clusters. A sweet juicy fruit eaten fresh or as wine. |
| Lime | Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking. |
| Canteloupe | Cantaloupe is an orange-fleshed melon. A sweet aromatic melon with netted rind. |
| Pear | Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture. |
| Peach | Peach is a fuzzy stone fruit. A sweet juicy summer fruit with yellow flesh. |
| Raisins | Raisins are dried grapes. A sweet chewy dried fruit for baking and snacking. |
| Raspberry | Raspberry is a soft red aggregate fruit. A sweet-tart delicate berry. |
| Pineapple | Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh. |
| Avocado | Avocado is a creamy green fruit with pit. A buttery fruit used in savory and sweet dishes. |
| Grapefruit | Grapefruit is a large citrus fruit. A tangy bitter-sweet citrus for breakfast. |
| Cherry | Cherry is a small round stone fruit. A sweet or tart fruit enjoyed fresh or in desserts. |
| Mango | Mango is a tropical stone fruit. A sweet juicy fruit called king of fruits. |
| Watermelon | Watermelon is a large striped melon. A refreshing sweet fruit with red juicy flesh. |
| Green apple | Green apple is a tart apple variety. A crisp sour apple like Granny Smith. |
| Kiwi | Kiwi is a fuzzy brown fruit with green flesh. A tangy sweet fruit with edible seeds. |
| Blueberry | Blueberry is a small round blue fruit. A sweet antioxidant-rich North American berry. |
| Fig | Fig is a soft teardrop fruit with seeds. A sweet honey-flavored fruit eaten fresh or dried. |
| Plantains | Plantains are starchy cooking bananas. A firm banana variety that must be cooked. |
| Cranberry | Cranberry is a small tart red berry. A sour fruit typically sweetened for sauces. |
| Apricot | Apricot is a small orange stone fruit. A sweet velvety fruit related to peaches. |
| Red delicious apple | Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety. |
| Plum | Plum is a round stone fruit. A sweet juicy fruit in many colors. |
| Prune | Prune is a dried plum. A sweet chewy dried fruit with concentrated flavor. |
| Pomegranate | Pomegranate is a red fruit with seeds. A sweet-tart fruit with jewel-like arils. |
| Mandarin | Mandarin is a small sweet citrus. An easy-to-peel orange variety. |
| Clementine | Clementine is a small seedless citrus. A sweet easy-to-peel mandarin variety. |
| Blackberry | Blackberry is a dark purple aggregate fruit. A sweet-tart berry growing on thorny brambles. |
| Nectarine | Nectarine is a smooth-skinned peach variety. A sweet juicy stone fruit. |
| Date | Date is a sweet dried stone fruit. A chewy caramel-flavored fruit from palm trees. |
| Papaya | Papaya is a tropical fruit with orange flesh. A sweet musky fruit with black seeds. |
| Honeydew melon | Honeydew is a pale green melon. A sweet mild melon with smooth skin. |
| Honeycrisp apple | Honeycrisp apple is a sweet crisp apple variety. A popular juicy apple with balanced flavor. |
| Tangerine | Tangerine is a small sweet citrus. An easy-to-peel orange variety with bright flavor. |
| Tomatillo | Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde. |
| Elderberry | Elderberry is a small dark purple berry. A tart berry typically cooked into syrups. |
| Guava | Guava is a tropical fruit with pink flesh. A fragrant sweet fruit with edible seeds. |
| Dragonfruit | Dragonfruit is a vibrant pink tropical fruit. A mildly sweet fruit with speckled flesh. |
| Tangelo | Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel. |
| Boysenberry | Boysenberry is a large dark purple berry. A hybrid crossing raspberry blackberry and loganberry. |
| Persimmon | Persimmon is an orange autumn fruit. A sweet honey-flavored fruit when fully ripe. |
| Rhubarb | Rhubarb is a tart red stalk used as fruit. A sour vegetable cooked with sugar for desserts. |
| Yuzu | Yuzu is an aromatic Japanese citrus. A tart fragrant citrus prized for its zest. |
| Zinfandel grape | Zinfandel grape is a red wine grape. A versatile grape for bold red wines. |
| Pomelo | Pomelo is the largest citrus fruit. A mild sweet citrus less bitter than grapefruit. |
| Goji berry | Goji berry is a small red dried berry. A sweet-tart Asian superfood berry. |
| Asian pear | Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor. |
| Star fruit | Star fruit is a yellow star-shaped fruit. A mildly sweet crisp tropical fruit. |
| Jackfruit | Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young. |
| Passion fruit | Passion fruit is a round tropical fruit. A tangy aromatic fruit with edible seeds. |
| Queen anne cherry | Queen Anne cherry is a light sweet cherry. A yellow-red cherry variety. |
| Acai powder | Açaí powder is dried ground açaí berries. A concentrated superfood from Brazilian palms. |
| Mulberry | Mulberry is a small elongated berry. A sweet berry resembling an elongated blackberry. |
| Lychee | Lychee is a tropical fruit with rough skin. A sweet floral fruit with translucent flesh. |
| Persian lime | Persian lime is the common green lime. A seedless tart lime for everyday use. |
| Kumquat | Kumquat is a tiny oval citrus fruit. A unique citrus eaten whole with sweet peel. |
| Blackcurrant | Blackcurrant is a small dark purple berry. An intensely flavored tart berry for jams. |
| Casaba melon | Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin. |
| Gooseberry | Gooseberry is a small tart green berry. A sour berry used in pies and preserves. |
| Red currant | Red currant is a small tart red berry. A sour berry for jellies and garnishes. |
| Quince | Quince is a hard yellow fruit. A tart astringent fruit that sweetens when cooked. |
| Blood orange | Blood orange is a citrus with red flesh. A sweet orange with raspberry undertones. |
| Pitaya | Pitaya is a tropical cactus fruit. A mildly sweet fruit also called dragon fruit. |
| Physalis | Physalis, golden berries, cape gooseberries, ground cherries and inca berries are one fruit: a small orange berry in a papery husk. Sweet-tart, eaten fresh or dried. |
| Yellow passion fruit | Yellow passion fruit is a tangy tropical fruit. A larger sweeter passion fruit variety. |
| Salak | Salak is a scaly brown tropical fruit. A crunchy sweet-sour snake fruit from Indonesia. |
| Pawpaw | Pawpaw is a North American tropical-like fruit. A creamy custard-flavored native fruit. |
| Cactus pear | Cactus pear is the fruit of prickly pear cactus. A sweet magenta fruit also called tuna. |
| Sapodilla | Sapodilla is a brown tropical fruit. A very sweet fruit tasting of brown sugar and pear. |
| Monstera deliciosa | Monstera deliciosa is a tropical fruit. A pineapple-banana flavored fruit from the plant. |
| Rowan berry | Rowan berry is a small orange-red berry. A bitter berry traditionally used in jellies. |
| Jujube | Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date. |
| Jambul | Jambul is a purple Indian fruit. A tart astringent berry also called java plum. |
| Surinam cherry | Surinam cherry is a ribbed red fruit. A tangy Brazilian cherry from ornamental shrubs. |
| Sea buckthorn | Sea buckthorn is a tart orange berry. A sour nutritious berry from coastal shrubs. |
| Soursop | Soursop is a spiky green tropical fruit. A creamy tangy fruit with pineapple-strawberry notes. |
| Acerola | Acerola is a tart cherry-like tropical fruit. A small red fruit extremely high in vitamin C. |
| Santol | Santol is a Southeast Asian tropical fruit. A cotton-like fruit with sweet-sour flavor. |
| Kiwano | Kiwano is a horned orange African melon. A mild cucumber-banana flavored fruit. |
| Greengage | Greengage is a sweet green plum variety. A honey-flavored European plum. |
| Ackee | Ackee is a Caribbean fruit from West Africa. A creamy yellow fruit that must be cooked properly. |
| Longan | Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee. |
| Medlar | Medlar is an unusual European fruit. A brown fruit eaten when overripe and soft. |
| Loquat | Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds. |
| Honeyberry | Honeyberry is an edible honeysuckle berry. A sweet oblong blue berry from cold climates. |
| Limequat | Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin. |
| Rambutan | Rambutan is a hairy tropical fruit. A sweet translucent fruit similar to lychee. |
| Saskatoon berry | Saskatoon berry is a Canadian serviceberry. A sweet nutty berry similar to blueberry. |
| Sweetsop | Sweetsop is a bumpy green tropical fruit. A sweet custard-like fruit also called sugar apple. |
| Pineberry | Pineberry is a white strawberry variety. A pale berry with pineapple-like flavor. |
| Miracle fruit | Miracle fruit is a West African berry. A fruit that makes sour foods taste sweet. |
| Babaco | Babaco is a seedless Ecuadorian papaya relative. A mild tropical fruit with star-shaped cross section. |
| Finger lime | Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles. |
| Lucuma | Lucuma is a Peruvian subtropical fruit. A sweet dry-fleshed fruit with maple notes. |
| Durian | Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor. |
| Serviceberry | Serviceberry is a small purple berry. A sweet mild berry from North American shrubs. |
| Atemoya | Atemoya is a tropical custard apple hybrid. A sweet creamy fruit with pineapple notes. |
| Mangosteen | Mangosteen is a purple tropical fruit. A sweet delicate fruit with white segments. |
| Olallieberry | Olallieberry is a Pacific coast blackberry. A sweet-tart berry developed in California. |
| Sugar apple | Sugar apple is a knobby tropical fruit. A sweet creamy fruit also called sweetsop. |
| Dewberry | Dewberry is a trailing blackberry relative. A small tart berry similar to blackberry. |
| Feijoa | Assuming this is feijoa (pineapple guava): typically high FODMAP at common serves (excess fructose). |
| Youngberry | Youngberry is a blackberry-dewberry hybrid. A sweet dark berry developed in Louisiana. |
| Marionberry | Marionberry is an Oregon blackberry variety. A sweet-tart berry with wine-like flavor. |
| Zapote | Zapote is a tropical American fruit. A sweet creamy fruit with various types. |
| Damson plum | Damson plum is a small tart blue plum. A cooking plum used for jams and liqueurs. |
| Huckleberry | Huckleberry is a small wild berry. A sweet-tart berry similar to blueberry. |
| Ugli fruit | Ugli fruit is a wrinkled citrus hybrid. A sweet tangy Jamaican fruit despite appearance. |
| Cloudberry | Cloudberry is an Arctic amber berry. A rare tart berry from northern regions. |
| Guinep | Guinep is a Caribbean tropical fruit. A small green fruit with tangy jelly-like flesh. |
| Bayberry | Bayberry is a small waxy berry. A tart fruit used for candles and limited culinary use. |
| Cherimoya | Cherimoya is a green scaly tropical fruit. A creamy sweet fruit with custard texture. |
Vegetables114 foods
| Food | Notes |
|---|---|
| Cucumber | Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled. |
| Broccoli | Broccoli is a green cruciferous vegetable. A nutritious vegetable with tree-like florets. |
| Potato | Potato is a starchy tuber vegetable. A versatile staple in countless preparations. |
| Spinach | Spinach is a nutritious dark leafy green. A mild versatile vegetable eaten raw or cooked. |
| Tomato | Tomato is a red fruit used as vegetable. A juicy versatile ingredient in cuisines worldwide. |
| Lettuce | Lettuce is a leafy salad vegetable. A mild green in many varieties for salads. |
| Green bell pepper | Green bell pepper is an unripe sweet pepper. A slightly bitter crunchy pepper. |
| Bell pepper | Bell pepper is a sweet crunchy pepper. A mild pepper available in many colors. |
| Zucchini | Zucchini is a green summer squash. A mild versatile vegetable also called courgette. |
| Carrot | Carrot is an orange root vegetable. A sweet crunchy root eaten raw or cooked. |
| Red bell pepper | Red bell pepper is a ripe sweet pepper. A sweet crunchy pepper with rich flavor. |
| Garlic | Garlic is a pungent bulb from the allium family. A fundamental aromatic in cuisines worldwide. |
| Onion | Onion is a pungent bulb vegetable. A fundamental aromatic in cuisines worldwide. |
| Sweet potato | Sweet potato is an orange-fleshed tuber. A sweet starchy root vegetable. |
| Cabbage | Cabbage is a leafy cruciferous vegetable. A crunchy vegetable in green red and savoy varieties. |
| Cauliflower | Cauliflower is a white cruciferous vegetable. A mild vegetable with dense florets. |
| Green peas | Green peas are sweet seeds in pods. A tender spring vegetable eaten fresh or frozen. |
| Sweet corn | Sweet corn is a sugary corn variety. A tender kernel vegetable eaten on the cob. |
| Olive | Olive is the fruit of olive trees. A briny fruit cured for eating or pressed for oil. |
| Jalapeno pepper | Jalapeno pepper is a medium-hot fresh green chili. Common in Mexican and Tex-Mex cooking and eaten fresh pickled or roasted. |
| Eggplant | Eggplant is a purple nightshade vegetable. A meaty vegetable also called aubergine. |
| Brussels sprouts | Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks. |
| Asparagus | Asparagus is a spring vegetable stalk. A tender green spear with grassy flavor. |
| Sweet pepper | Sweet pepper is a mild bell pepper variety. A crunchy vegetable in various colors. |
| Butternut squash | Butternut squash is a tan bell-shaped winter squash. A sweet nutty squash with orange flesh. |
| Celery | Celery is a crunchy stalk vegetable. A mild vegetable used raw and in cooking. |
| Kale | Kale is a hearty leafy cruciferous green. A nutritious vegetable with earthy flavor. |
| Scallions | Scallions are mild green onions. A fresh allium used raw and in cooking. |
| Celery stalk | Celery stalk is the crisp rib of celery. A crunchy vegetable for snacking and cooking. |
| Green bean | Green bean is an immature bean pod. A tender vegetable also called string bean. |
| Yellow crookneck squash | Yellow crookneck squash is a curved summer squash. A mild tender squash with bumpy skin. |
| Young spinach | Young spinach is tender baby spinach leaves. A mild delicate green for salads. |
| Collard greens | Collard greens are large flat cabbage leaves. A hearty green traditional in Southern cuisine. |
| Edamame | Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted. |
| Okra | Okra is a green pod vegetable. A mucilaginous vegetable used in gumbo and curries. |
| Carrot root | Carrot root is the taproot of carrot plants. An orange sweet vegetable rich in beta-carotene. |
| Artichoke heart | Artichoke heart is the tender center of artichokes. A delicate vegetable with subtle flavor. |
| Leek | Leek is a mild onion-family vegetable. A sweet subtle allium used in soups and sides. |
| Yam | Yam is a starchy tropical tuber. A dense root vegetable distinct from sweet potato. |
| Beet | Beet is a deep red root vegetable. A sweet earthy root with edible greens. |
| Bok choy | Bok choy is a Chinese cabbage variety. A mild crunchy vegetable with white stalks. |
| Chard | Chard is a leafy green with colorful stems. A nutritious vegetable related to beets. |
| Swiss chard | Swiss chard is a leafy green with colorful stems. A nutritious vegetable related to beets. |
| Snow peas | Snow peas are flat edible-pod peas. A sweet crisp vegetable eaten whole. |
| Beetroot | Beetroot is the root of the beet plant. A sweet earthy vegetable with deep red color. |
| Turnip | Turnip is a white and purple root vegetable. A mild slightly bitter root with edible greens. |
| Fennel bulb | Fennel bulb is a crisp anise-flavored vegetable. A white bulb with licorice-like taste. |
| Parsnip | Parsnip is a cream-colored root vegetable. A sweet nutty root related to carrots. |
| Spaghetti squash | Spaghetti squash is a yellow oblong squash. A unique squash with stringy pasta-like flesh. |
| Shallot | Shallot is a mild onion variety. A delicate allium with subtle garlic notes. |
| Sauerkraut | Sauerkraut is fermented shredded cabbage. A tangy probiotic condiment from Germany. |
| Artichoke | Artichoke is a thistle vegetable. A tender heart surrounded by edible leaves. |
| Bean sprouts | Bean sprouts are germinated mung beans. A crisp sprout used in Asian stir-fries. |
| Parsnip root | Parsnip root is the taproot of parsnip plants. A sweet earthy vegetable for roasting. |
| Acorn squash | Acorn squash is a dark green winter squash. A sweet nutty squash with acorn-like shape. |
| Yellow squash | Yellow squash is a mild summer squash. A tender vegetable similar to zucchini. |
| Radish | Radish is a peppery root vegetable. A crisp spicy root in many colors and sizes. |
| Rocket | Rocket is a peppery salad green. A spicy leafy green also known as arugula. |
| Green chile | Green chile is a mild to medium fresh chili pepper such as Anaheim Hatch or poblano. Roasted in Southwestern and Mexican dishes. |
| Alfalfa | Alfalfa is a legume plant. A nutritious sprout and forage crop. |
| Bamboo shoots | Bamboo shoots are young bamboo stems. A crunchy mild vegetable used in Asian cuisine. |
| Jerusalem artichoke | Jerusalem artichoke is a knobby sunflower tuber. A nutty vegetable also called sunchoke. |
| Nopal | Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine. |
| Rutabaga root | Rutabaga root is the swollen root of rutabaga. A sweet nutty vegetable for roasting and mashing. |
| Jicama | Jicama is a crunchy Mexican root vegetable. A mild sweet tuber eaten raw or cooked. |
| Turnip root | Turnip root is the taproot of turnip plants. A mild peppery root vegetable. |
| Winter melon | Winter melon is a large mild Asian squash. A subtle vegetable used in soups and stir-fries. |
| Endive | Endive is a bitter leafy vegetable. A crisp green used in salads and braising. |
| Kale sprouts | Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor. |
| Mustard greens | Mustard greens are peppery leafy vegetables. A spicy green used in Southern and Asian cuisines. |
| Rutabaga | Rutabaga is a yellow root vegetable. A mild sweet cross between cabbage and turnip. |
| Cassava | Cassava is a starchy tropical root. A tuber also called yuca or manioc. |
| Beet greens | Beet greens are the leafy tops of beets. A nutritious green similar to chard. |
| Radish greens | Radish greens are the leafy tops of radishes. A peppery nutritious green. |
| Water spinach | Water spinach is an aquatic leafy green. A mild crunchy vegetable popular in Asian cuisine. |
| Pea shoots | Pea shoots are tender tips of pea vines. A delicate green with sweet pea flavor. |
| Taro root | Taro root is a starchy tropical tuber. A purple-flecked root used in Asian and Pacific cuisines. |
| Garlic scapes | Garlic scapes are the curly flower stalks of garlic. A mild garlic-flavored seasonal vegetable. |
| Zaatar | Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame. |
| Rapini | Rapini is a bitter broccoli relative. A pungent green also called broccoli rabe. |
| Radicchio | Radicchio is a bitter red chicory. A colorful vegetable used in salads and grilling. |
| Radicchio leaves | Radicchio leaves are the bitter red leaves of radicchio. A colorful addition to salads. |
| Mache | Mâche is a delicate salad green. A mild nutty lettuce also called lamb's lettuce. |
| Kabocha squash | Kabocha squash is a Japanese winter squash. A sweet dense squash with chestnut-like flavor. |
| Broccoli sprouts | Broccoli sprouts are germinated broccoli seeds. A tender sprout with concentrated nutrients. |
| Fennel fronds | Fennel fronds are the feathery tops of fennel. An herb with mild anise flavor. |
| Sorrel | Sorrel is a sour lemony leafy green, also called garden sorrel or spinach dock. An herb used raw in salads and cooked in soups and sauces. |
| Fava greens | Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor. |
| Romanesco | Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower. |
| Yardlong beans | Yardlong beans are very long Asian beans. A crunchy bean also called snake beans. |
| Carrot tops | Carrot tops are the leafy greens of carrots. An edible herb with parsley-like flavor. |
| Belgian endive | Belgian endive is a pale torpedo-shaped vegetable. A mild bitter leaf grown in darkness. |
| Dandelion greens | Dandelion greens are bitter salad leaves. A nutritious wild green with sharp flavor. |
| Daikon radish | Daikon radish is a large white Asian radish. A mild crisp radish used raw and cooked. |
| Kohlrabi | Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked. |
| Snow pea shoots | Snow pea shoots are tender tips of snow pea vines. A delicate green with sweet flavor. |
| Hearts of palm | Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor. |
| Parsley root | Parsley root is the root of parsley plants. A sweet carrot-like vegetable with parsley flavor. |
| Chayote | Chayote is a mild green squash. A pear-shaped vegetable popular in Latin cuisine. |
| Celeriac | Celeriac is a knobby celery root. An earthy vegetable with celery flavor. |
| Turnip greens | Turnip greens are the leafy tops of turnips. A slightly bitter nutritious Southern green. |
| Seaweed | Seaweed is edible marine algae. A nutritious sea vegetable used in Asian cuisines. |
| Calabash | Calabash is a gourd vegetable. A mild squash also called bottle gourd. |
| Burdock root | Burdock root is a long brown root vegetable. An earthy crunchy root used in Asian cuisine. |
| Lotus leaf | Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods. |
| Yam leaves | Yam leaves are the edible leaves of yam plants. A nutritious green used in African cuisine. |
| Yam bean | Yam bean is jicama by another name. A crunchy sweet tuber from Central America. |
| Fiddlehead | Fiddlehead is a young coiled fern frond. A seasonal vegetable with grassy artichoke flavor. |
| Spinach root | Spinach root is the root base of spinach plants. An edible pink root with mild flavor. |
| Tatsoi | Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries. |
| Garland chrysanthemum | Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots. |
| Mustard root | Mustard root is the root of mustard plants. A pungent root vegetable used in Asian cuisine. |
| Lotus root | Lotus root is the rhizome of lotus plants. A crunchy vegetable with lacy interior pattern. |
| Mizuna | Mizuna is a feathery Japanese green. A mild peppery leaf used in salads. |
Beverages83 foods
| Food | Notes |
|---|---|
| Water | Water is the essential clear liquid. The fundamental beverage for hydration. |
| Black coffee | Black coffee is brewed coffee without additions. A bold caffeinated beverage served plain. |
| Coffee | Coffee is a brewed drink from roasted coffee beans. A caffeinated everyday beverage. |
| Orange juice | Orange juice is pressed from oranges. A popular sweet-tart breakfast citrus drink. |
| Red wine | Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors. |
| Coconut water | Coconut water is liquid from young coconuts. A naturally hydrating beverage with subtle sweetness. |
| Black tea | Black tea is fully oxidized tea leaves. A bold caffeinated beverage enjoyed worldwide. |
| Apple juice | Apple juice is a sweet beverage from pressed apples. One of the most popular fruit juices worldwide. |
| Espresso | Espresso is concentrated coffee under pressure. A strong bold coffee served in small portions. |
| Beer | Beer is a fermented grain beverage. An alcoholic drink made from malted barley and hops. |
| Green tea | Green tea is unoxidized tea leaves. A light grassy beverage with mild caffeine. |
| Decaf coffee | Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine. |
| Smoothie | Smoothie is a blended fruit beverage. A thick drink of fruit yogurt and ice. |
| Lemonade | Lemonade is sweetened lemon juice with water. A refreshing tart-sweet summer beverage. |
| Cola | Cola is a carbonated soft drink. A sweet caffeinated beverage with caramel and spice notes. |
| White wine | White wine is fermented light grapes. A refreshing wine ranging from dry to sweet. |
| Herbal tea | Herbal tea is an infusion of herbs and plants. A caffeine-free beverage with varied flavors. |
| Gin | Gin is a juniper-flavored spirit. A botanical liquor used in classic cocktails. |
| Scotch | Scotch is Scottish whisky. A smoky complex spirit aged in oak barrels. |
| Root beer | Root beer is a carbonated herbal soft drink. A sweet vanilla-sassafras flavored beverage. |
| Ipa | IPA is India Pale Ale beer. A hoppy bitter craft beer style. |
| Rose wine | Rosé wine is pink-tinted grape wine. A light refreshing wine between red and white. |
| Matcha | Matcha is powdered green tea. A vibrant green earthy beverage whisked with water. |
| Rum | Rum is distilled sugarcane spirit. A sweet tropical liquor aged in barrels. |
| Tomato juice | Tomato juice is pressed from tomatoes. A savory thick red vegetable beverage. |
| Tequila | Tequila is Mexican blue agave spirit. A bold liquor from Jalisco region. |
| Pineapple juice | Pineapple juice is pressed from pineapples. A sweet tropical beverage with tangy flavor. |
| Vegetable juice | Vegetable juice is pressed mixed vegetables. A savory nutrient-dense drink blend. |
| Lager | Lager is a bottom-fermented beer style. A crisp clean beer served cold. |
| Chai tea | Chai tea is spiced Indian tea with milk. A warm aromatic beverage with cinnamon and cardamom. |
| Hard liquor | Hard liquor is distilled alcoholic spirits. Strong beverages like whiskey vodka and rum. |
| Champagne | Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region. |
| Grapefruit juice | Grapefruit juice is pressed from grapefruits. A tangy slightly bitter citrus beverage. |
| Brandy | Brandy is distilled wine or fruit juice. An aged spirit with rich fruity character. |
| Chamomile tea | Chamomile tea is an herbal flower infusion. A calming caffeine-free beverage with floral taste. |
| Bourbon | Bourbon is an American whiskey from corn. A sweet oak-aged spirit from Kentucky. |
| Pilsner | Pilsner is a pale lager beer style. A crisp golden beer from Czech tradition. |
| English breakfast tea | English breakfast tea is a robust black tea blend. A strong morning tea traditionally served with milk. |
| Pomegranate juice | Pomegranate juice is pressed from pomegranates. A deep red sweet-tart antioxidant-rich drink. |
| Cider | Cider is fermented or fresh apple juice. A beverage ranging from sweet juice to alcoholic drink. |
| Earl grey tea | Earl Grey tea is black tea with bergamot. A citrus-scented classic tea blend. |
| Whiskey | Whiskey is distilled grain spirit. An aged amber liquor with complex flavors. |
| Ginger ale | Ginger ale is a carbonated ginger beverage. A mildly spicy sweet mixer and soft drink. |
| Vodka | Vodka is a neutral distilled spirit. A clear versatile liquor for mixing. |
| Sparkling wine | Sparkling wine is carbonated wine. A bubbly celebratory wine with effervescence. |
| Kombucha | Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor. |
| Hard cider | Hard cider is fermented apple juice. An alcoholic beverage with apple flavor. |
| Tonic water | Tonic water is carbonated water with quinine. A bitter-sweet mixer for cocktails. |
| Cranberry juice | Cranberry juice is pressed from cranberries. A tart red beverage often sweetened for drinking. |
| Carrot juice | Carrot juice is pressed from fresh carrots. A sweet orange vegetable juice rich in beta-carotene. |
| Ginger tea | Ginger tea is an infusion of ginger root. A warming spicy beverage with zesty kick. |
| Ale | Ale is a top-fermented beer style. A malty beer with fruity and complex flavors. |
| Peppermint tea | Peppermint tea is an herbal mint infusion. A cool refreshing caffeine-free beverage. |
| Aguas frescas | Aguas frescas are Mexican fruit-based drinks. Refreshing beverages made with water fruit and sugar. |
| Pu-erh tea | Pu-erh tea is aged fermented Chinese tea. An earthy complex beverage with deep flavor. |
| Oolong tea | Oolong tea is partially oxidized tea. A complex beverage between green and black tea. |
| Sherry | Sherry is a Spanish fortified wine. A nutty wine ranging from dry to sweet. |
| Hibiscus tea | Hibiscus tea is an infusion of hibiscus flowers. A tart cranberry-like beverage with deep red color. |
| White tea | White tea is minimally processed tea. A delicate subtle beverage with light flavor. |
| Yerba mate | Yerba mate is South American herbal tea. A caffeinated grassy beverage from holly leaves. |
| Sake | Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice. |
| Water kefir | Water kefir is fermented sugar water. A probiotic fizzy beverage with mild tang. |
| Barley tea | Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia. |
| Soju | Soju is a Korean distilled spirit. A clear mild liquor made from grains or sweet potato. |
| Rye whiskey | Rye whiskey is whiskey made from rye grain. A spicy bold American spirit. |
| Vermouth | Vermouth is an aromatized fortified wine. A botanical wine used in cocktails. |
| Port | Port is a Portuguese fortified wine. A sweet rich dessert wine from Porto. |
| Aperitif | Aperitif is a pre-dinner alcoholic drink. A beverage designed to stimulate appetite. |
| Red rooibos tea | Red rooibos tea is South African herbal tea. A naturally sweet caffeine-free red bush infusion. |
| Gluhwein | Glühwein is German mulled wine. A warm spiced wine served at winter markets. |
| Mulled wine | Mulled wine is heated spiced wine. A warm aromatic winter beverage. |
| Stout | Stout is a dark roasted beer. A rich creamy beer with coffee and chocolate notes. |
| Cognac | Cognac is a French grape brandy. A refined aged spirit from the Cognac region. |
| Beet juice | Beet juice is pressed from red beets. An earthy sweet vegetable juice with vibrant color. |
| Aperol | Aperol is an Italian orange aperitif. A bright orange bitter liqueur for spritzes. |
| Mezcal | Mezcal is a Mexican agave spirit. A smoky liquor related to tequila. |
| Porter | Porter is a dark beer style. A roasty malty beer with chocolate notes. |
| Campari | Campari is an Italian bitter aperitif. A bright red spirit with bitter orange flavor. |
| Armagnac | Armagnac is a French grape brandy. A bold aged spirit from Gascony region. |
| Kvass | Kvass is a fermented Slavic beverage. A mildly alcoholic drink made from rye bread. |
| Sarsaparilla | Sarsaparilla is a root-based soft drink. A sweet herbal beverage similar to root beer. |
| Mead | Mead is fermented honey wine. An ancient alcoholic beverage made from honey. |
| Perry | Perry is fermented pear cider. An alcoholic beverage similar to apple cider. |
Herbs & Spices72 foods
| Food | Notes |
|---|---|
| Salt | Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide. |
| Black pepper | Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat. |
| Garlic powder | Garlic powder is dehydrated ground garlic. A convenient form of garlic for seasoning. |
| Cilantro | Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines. |
| Basil | Basil is an aromatic herb in the mint family. A sweet peppery herb essential in Italian cuisine. |
| Coriander leaves | Coriander leaves are the fresh herb also called cilantro. A pungent herb with bright citrus notes. |
| Coriander | Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends. |
| Cumin | Cumin is an earthy aromatic seed spice. A warm spice essential in Mexican and Indian cuisines. |
| Nutmeg | Nutmeg is an aromatic seed spice. A warm sweet spice grated for baking and savory dishes. |
| Ginger root | Ginger root is the fresh rhizome of ginger plant. A knobby aromatic root with spicy flavor. |
| Mint leaves | Mint leaves are the fresh leaves of mint plants. A cooling herb with bright menthol flavor. |
| Thyme | Thyme is a fragrant Mediterranean herb. An earthy herb used in soups stews and roasts. |
| Ginger | Ginger is a pungent rhizome spice. A warm zesty root used fresh dried or ground. |
| Mint | Mint is a cool aromatic herb. A refreshing herb used in drinks desserts and savory dishes. |
| Parsley | Parsley is a fresh green herb. A mild herb used as garnish and flavoring worldwide. |
| Chili powder | Chili powder is a blend of ground chilies and spices. A spicy seasoning used in Tex-Mex cuisine. |
| Oregano | Oregano is a robust Mediterranean herb. A pungent herb essential in Italian and Greek cuisines. |
| Paprika | Paprika is ground dried sweet peppers. A mild red spice adding color and subtle sweetness. |
| Cinnamon | Cinnamon is aromatic tree bark spice. A warm sweet spice used in baking and savory dishes. |
| Rosemary | Rosemary is an aromatic evergreen herb. A piney resinous herb used with roasted meats. |
| Cumin seeds | Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground. |
| Lemongrass | Lemongrass is a citrusy tropical grass. A fragrant herb used in Southeast Asian cuisine. |
| Sage | Sage is a savory gray-green herb. An earthy herb traditionally used with poultry and pork. |
| Old bay seasoning | Old Bay seasoning is a Maryland spice blend. A savory mix used for seafood and vegetables. |
| Turmeric powder | Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk. |
| Dry mustard | Dry mustard is ground mustard seed powder. A sharp pungent spice for sauces and dressings. |
| Chive | Chive is a mild onion-family herb. A delicate herb with subtle onion flavor. |
| Bay leaf | Bay leaf is an aromatic dried leaf. A subtle herb used to flavor soups and stews. |
| Peppermint | Peppermint is a strongly menthol herb. A cooling mint variety used in teas and candies. |
| Cloves | Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking. |
| Mustard seeds | Mustard seeds are pungent seeds from mustard plants. Small spicy seeds used whole or ground. |
| Cayenne | Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers. |
| Cayenne pepper | Cayenne pepper is a hot red chili pepper. A spicy pepper used fresh or dried and ground. |
| Allspice | Allspice is a dried berry spice from Jamaica. A warm spice tasting of clove cinnamon and nutmeg. |
| Garam masala | Garam masala is an Indian spice blend. A warm aromatic mix of toasted ground spices. |
| White pepper | White pepper is hulled mature peppercorn. A milder pepper with earthy less complex flavor. |
| Dill weed | Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles. |
| Turmeric | Turmeric is a bright orange rhizome spice. An earthy bitter spice that colors foods yellow. |
| Smoked paprika | Smoked paprika is smoke-dried ground peppers. A deep red spice with rich smoky flavor. |
| Fennel seeds | Fennel seeds are aromatic licorice-flavored seeds. A sweet anise-like spice used in sausages. |
| Saffron | Saffron is the world's most expensive spice. A floral earthy spice from crocus flower stigmas. |
| Hibiscus | Hibiscus is a tart dried flower. A tangy floral ingredient used in teas and beverages. |
| Caraway seed | Caraway seed is an aromatic seed spice. An earthy anise-like seed used in breads. |
| Curry leaf | Curry leaf is an aromatic South Indian herb. A citrusy herb essential in South Indian cooking. |
| Galangal | Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine. |
| Zaatar spice mix | Za'atar is a Middle Eastern herb-spice blend. A tangy mix of thyme sumac and sesame. |
| Kaffir lime leaves | Kaffir lime leaves are aromatic citrus leaves. A floral citrusy herb essential in Thai cuisine. |
| Black seed | Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji. |
| Celery seed | Celery seed is the tiny seed of celery plants. A bitter concentrated celery-flavored spice. |
| Marjoram | Marjoram is a sweet herb related to oregano. A mild floral herb used in Mediterranean cuisine. |
| Ras el hanout | Ras el hanout is a North African spice blend. A complex aromatic mix meaning top of the shop. |
| Baharat | Baharat is a Middle Eastern spice blend. A warm aromatic mix used in meat dishes. |
| Vanilla bean | Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring. |
| Mace | Mace is the lacy covering of nutmeg seed. A warm delicate spice similar to nutmeg. |
| Dill seed | Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles. |
| Savory | Savory is a peppery Mediterranean herb. A thyme-like herb used in bean dishes and stuffings. |
| Lemon balm | Lemon balm is a lemon-scented herb. A mild citrusy herb in the mint family. |
| Anise | Anise is a licorice-flavored spice seed. An aromatic seed used in baking and liqueurs. |
| Hungarian paprika | Hungarian paprika is a prized red pepper spice. A sweet to hot paprika from Hungary. |
| Herbes de provence | Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs. |
| Horseradish root | Horseradish root is a pungent white root. A fiery root grated for sauces and condiments. |
| Fenugreek seeds | Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders. |
| Star anise | Star anise is a star-shaped licorice spice. An aromatic pod used in Asian and Western cuisines. |
| Chervil | Chervil is a delicate herb related to parsley. A mild anise-flavored herb used in French cuisine. |
| Tarragon | Tarragon is an aromatic French herb. A licorice-flavored herb used in French cuisine. |
| Green cardamom | Green cardamom is an aromatic pod spice. A floral citrusy spice used in Indian and Middle Eastern cuisines. |
| Sumac | Sumac is a tart red berry spice. A lemony Middle Eastern spice used on meats and salads. |
| Lime leaves | Lime leaves are aromatic leaves from lime trees. A citrusy herb used in Asian cooking. |
| Annatto | Annatto is a red-orange seed spice. A mild earthy spice used for coloring foods. |
| Cress seed | Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine. |
| Mountain savory | Mountain savory is a peppery Mediterranean herb. A pungent herb similar to thyme and oregano. |
| Juniper berries | Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes. |
Condiments & Sauces69 foods
| Food | Notes |
|---|---|
| KetchupLevel: Safe | Ketchup is sweetened tomato condiment. A tangy red sauce for fries and burgers. |
| Peanut butterLevel: Safe | Peanut butter is ground roasted peanut spread. A creamy protein-rich American staple. |
| Soy sauceLevel: Safe | Soy sauce is fermented soybean liquid. A salty umami seasoning essential in Asian cooking. |
| Tomato sauceLevel: Safe | Tomato sauce is cooked pureed tomatoes. A base sauce for pasta and pizza. |
| MayonnaiseLevel: Safe | Mayonnaise is emulsified egg and oil sauce. A creamy spread for sandwiches and dressing. |
| VinegarLevel: Safe | Vinegar is fermented acidic liquid. A sour condiment for cooking and preserving. |
| SalsaLevel: Safe | Salsa is tomato-based Mexican sauce. A chunky or smooth condiment with chili peppers. |
| JamLevel: Safe | Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit. |
| Hot sauceLevel: Safe | Hot sauce is spicy chili pepper sauce. A fiery liquid condiment for adding heat. |
| JellyLevel: Safe | Jelly is strained fruit preserve. A smooth sweet spread without fruit pieces. |
| Balsamic vinegarLevel: Safe | Balsamic vinegar is aged Italian grape vinegar. A sweet-tart dark vinegar from Modena. |
| GravyLevel: Safe | Gravy is a meat-based sauce. A savory liquid made from pan drippings. |
| Vegan mayonnaiseLevel: Safe | Vegan mayonnaise is a plant-based mayo alternative. An egg-free condiment made with oils and emulsifiers like aquafaba or pea protein. |
| Yellow mustardLevel: Safe | Yellow mustard is mild prepared mustard. A tangy bright condiment for hot dogs. |
| Apple cider vinegarLevel: Safe | Apple cider vinegar is fermented apple vinegar. A tangy acidic liquid for cooking and dressings. |
| CocoaLevel: Safe | Cocoa is processed cacao powder. A chocolate flavoring for baking and beverages. |
| HummusLevel: Safe | Hummus is chickpea and tahini dip. A creamy Middle Eastern spread with garlic and lemon. |
| Barbecue sauceLevel: Safe | Barbecue sauce is a tangy tomato-based sauce. A sweet smoky condiment for grilled meats. |
| Honey mustardLevel: Low | Honey mustard is sweet mustard blend. A mild tangy condiment for dipping. |
| SrirachaLevel: Safe | Sriracha is a Thai-style hot sauce. A garlicky chili sauce with rooster logo. |
| Zest of lemonLevel: Safe | Zest of lemon is grated lemon peel. An aromatic citrus flavoring for cooking. |
| Gluten-free soy sauceLevel: Safe | Gluten-free soy sauce is a wheat-free alternative to traditional soy sauce. A fermented condiment typically made from soybeans without wheat as in tamari. |
| Oyster sauceLevel: Safe | Oyster sauce is thick oyster-flavored sauce. A savory Chinese condiment for stir-fries. |
| Worcestershire sauceLevel: Safe | Worcestershire sauce is fermented anchovy sauce. A savory umami British condiment. |
| CapersLevel: Safe | Capers are pickled flower buds. Small tangy Mediterranean condiment for fish and sauces. |
| Red wine vinegarLevel: Safe | Red wine vinegar is fermented red wine. A tangy acidic liquid for dressings. |
| ChutneyLevel: Safe | Chutney is a spiced fruit or vegetable relish. A sweet-savory Indian condiment. |
| Pico de galloLevel: Safe | Pico de gallo is fresh Mexican salsa. A chunky tomato onion and cilantro condiment. |
| Cranberry sauceLevel: Safe | Cranberry sauce is sweetened cooked cranberries. A tart-sweet condiment for holiday meals. |
| RelishLevel: Safe | Relish is chopped pickled vegetables. A tangy condiment for sandwiches and hot dogs. |
| Miso pasteLevel: Safe | Miso paste is fermented soybean paste. A savory umami-rich Japanese seasoning. |
| Pickle relishLevel: Safe | Pickle relish is chopped pickled cucumbers. A tangy condiment for hot dogs and burgers. |
| Apple butterLevel: Safe | Apple butter is slow-cooked apple spread. A thick spiced preserve with concentrated apple flavor. |
| Homemade bone brothLevel: Safe | Homemade bone broth is slow-simmered bones. A rich nutritious liquid base for cooking. |
| Mango chutneyLevel: Safe | Mango chutney is sweet mango relish. A fruity spiced condiment from India. |
| KimchiLevel: Safe | Kimchi is Korean fermented vegetables. A spicy probiotic condiment of cabbage and chili. |
| Cocktail sauceLevel: Safe | Cocktail sauce is ketchup-horseradish blend. A tangy seafood dipping sauce. |
| Fish sauceLevel: Safe | Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine. |
| Apricot jamLevel: Safe | Apricot jam is preserved apricot spread. A sweet fruit preserve with stone fruit flavor. |
| Sweet and sour sauceLevel: Safe | Sweet and sour sauce is tangy Asian sauce. A fruity condiment for Chinese dishes. |
| PestoLevel: Safe | Pesto is basil and pine nut sauce. A bright green Italian herb paste. |
| Buffalo sauceLevel: Low | Buffalo sauce is hot sauce with butter. A spicy tangy wing sauce from Buffalo NY. |
| Sesame dressingLevel: Low | Sesame dressing is Asian sesame-based sauce. A nutty tangy salad dressing. |
| Black bean sauceLevel: Safe | Black bean sauce is fermented black soybean sauce. A savory Chinese condiment with umami depth. |
| TahiniLevel: Safe | Tahini is ground sesame seed paste. A creamy Middle Eastern ingredient for hummus. |
| Tartar sauceLevel: Low | Tartar sauce is mayonnaise with pickles. A creamy condiment for fried seafood. |
| Garlic aioliLevel: Safe | Garlic aioli is garlic-infused mayonnaise. A creamy Mediterranean condiment. |
| Chili garlic sauceLevel: Safe | Chili garlic sauce is spicy ground chili paste. A fiery Asian condiment with garlic. |
| VinaigretteLevel: Safe | Vinaigrette is oil and vinegar dressing. A light tangy salad emulsion. |
| French dressingLevel: Low | French dressing is a tangy tomato-based dressing. A sweet-sour orange salad topping. |
| Teriyaki sauceLevel: Safe | Teriyaki sauce is sweet Japanese glaze. A soy-based sauce for grilling and marinades. |
| Nutritional yeastLevel: Safe | Nutritional yeast is deactivated yeast flakes. A cheesy-flavored vegan seasoning. |
| Piri piri sauceLevel: Safe | Piri piri sauce is Portuguese African hot sauce. A fiery chili condiment with citrus. |
| Plum sauceLevel: Safe | Plum sauce is sweet Chinese plum condiment. A fruity dipping sauce for Asian dishes. |
| Poppy seed dressingLevel: Safe | Poppy seed dressing is sweet creamy dressing. A mild salad topping with poppy seeds. |
| GochujangLevel: Safe | Gochujang is Korean fermented chili paste. A sweet-spicy condiment with deep red color. |
| Tomato jamLevel: Safe | Tomato jam is sweet cooked tomato preserve. A savory-sweet condiment for cheese and toast. |
| HarissaLevel: Safe | Harissa is North African chili paste. A spicy smoky condiment with roasted peppers. |
| Mint sauceLevel: Safe | Mint sauce is vinegar and mint condiment. A tangy British accompaniment for lamb. |
| Pepper jellyLevel: Safe | Pepper jelly is sweet-hot pepper preserve. A spicy-sweet condiment with bell peppers. |
| Satay sauceLevel: Safe | Satay sauce is peanut-based dipping sauce. A creamy Southeast Asian condiment. |
| Caper berriesLevel: Safe | Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish. |
| Olive tapenadeLevel: Safe | Olive tapenade is olive and caper spread. A savory Mediterranean condiment. |
| WasabiLevel: Safe | Wasabi is Japanese horseradish paste. A fiery green condiment for sushi. |
| White misoLevel: Safe | White miso is mild fermented soybean paste. A sweet delicate Japanese seasoning. |
| Ponzu sauceLevel: Safe | Ponzu sauce is Japanese citrus soy sauce. A tangy dipping sauce with yuzu. |
| Anchovy pasteLevel: Safe | Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste. |
| Korma pasteLevel: Low | Korma paste is mild Indian curry base. A creamy aromatic spice blend. |
| ChimichurriLevel: Safe | Chimichurri is Argentine herb sauce. A bright parsley and garlic condiment for grilled meat. |
Grains67 foods
| Food | Notes |
|---|---|
| RiceLevel: Safe | Rice is a staple cereal grain. The most widely consumed grain feeding half the world. |
| BreadLevel: Safe | Bread is a baked staple food made from flour. The most common baked grain product worldwide. |
| OatsLevel: Safe | Oats are a cereal grain from the oat plant. A hearty grain commonly eaten as oatmeal. |
| SpaghettiLevel: Safe | Spaghetti is long thin cylindrical pasta. The most popular pasta shape worldwide. |
| Wheat flourLevel: Safe | Wheat flour is ground wheat kernels. The most common flour used in baking. |
| CornLevel: Safe | Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed. |
| WheatLevel: Safe | Wheat is a cereal grain and global staple. The most widely grown crop used for flour. |
| Corn flourLevel: Safe | Corn flour is finely ground dried corn. A smooth flour for breading and baking. |
| Flour tortillaLevel: Safe | Flour tortilla is a thin wheat flatbread. A soft pliable bread used for burritos and wraps. |
| Whole wheat flourLevel: Safe | Whole wheat flour is flour from entire wheat kernel. A nutritious flour with bran and germ. |
| PenneLevel: Safe | Penne is tube-shaped pasta with angled ends. A popular pasta shape that holds sauce well. |
| Corn tortillaLevel: Safe | Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn. |
| MacaroniLevel: Safe | Macaroni is small curved pasta tubes. A popular pasta shape used in mac and cheese. |
| SeitanLevel: Safe | Seitan is a meat substitute made from wheat gluten. A high-protein chewy food also called wheat meat or mock duck. |
| Whole grain breadLevel: Safe | Whole grain bread is bread from unrefined flour. A nutritious bread containing entire grain. |
| Whole grain cerealLevel: Safe | Whole grain cereal is breakfast cereal from whole grains. A fiber-rich cereal with intact grain. |
| BuckwheatLevel: Safe | Buckwheat is a triangular pseudocereal seed. A nutty gluten-free grain for pancakes. |
| Angel hair pastaLevel: Safe | Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly. |
| SemolinaLevel: Safe | Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous. |
| Durum wheatLevel: Safe | Durum wheat is a hard wheat variety. A high-protein wheat for pasta and semolina. |
| Corn gritsLevel: Safe | Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits. |
| Whole wheat bagelLevel: Safe | Whole wheat bagel is a bagel from whole wheat flour. A nutritious dense ring-shaped bread. |
| Bulgur wheatLevel: Safe | Bulgur wheat is parboiled cracked wheat. A quick-cooking Middle Eastern grain. |
| OrzoLevel: Safe | Orzo is rice-shaped pasta. A small pasta often used in soups and salads. |
| FettuccineLevel: Safe | Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces. |
| BarleyLevel: Safe | Barley is an ancient cereal grain. A chewy nutty grain for soups and beer. |
| Gluten-free breadLevel: Safe | Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten. |
| Gluten-free oatsLevel: Safe | Gluten-free oats are oats without gluten cross-contact. Certified oats milled away from wheat. |
| Rice flourLevel: Safe | Rice flour is finely ground rice. A gluten-free flour used in Asian cuisine and baking. |
| Whole wheat pastaLevel: Safe | Whole wheat pasta is pasta from whole wheat flour. A fiber-rich pasta with nutty flavor. |
| Gluten-free cerealLevel: Safe | Gluten-free cereal is breakfast cereal without gluten. A rice corn or certified oat cereal. |
| Wheat branLevel: Safe | Wheat bran is the outer layer of wheat kernels. A fiber-rich byproduct of flour milling. |
| Refined grainsLevel: Safe | Refined grains are processed grains with bran removed. Grains milled to remove fiber and nutrients. |
| Gluten-free flourLevel: Safe | Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking. |
| Muesli cerealLevel: Low | Muesli cereal is a raw oat-based breakfast mix. A healthy cereal with oats nuts and dried fruit. |
| CouscousLevel: Safe | Couscous is tiny steamed semolina pasta. A North African staple resembling grains. |
| Sourdough breadLevel: Safe | Sourdough bread is bread leavened with wild yeast. A tangy bread made with fermented starter. |
| QuinoaLevel: Safe | Quinoa is a protein-rich pseudocereal seed. A fluffy grain-like seed from South America. |
| Gluten-free pastaLevel: Safe | Gluten-free pasta is pasta made without wheat. A pasta alternative from rice corn or legumes. |
| Pearl barleyLevel: Safe | Pearl barley is polished barley grain. A tender quick-cooking barley with bran removed. |
| Rice noodlesLevel: Safe | Rice noodles are noodles made from rice flour. A gluten-free noodle used in Asian dishes. |
| Oat branLevel: Safe | Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking. |
| FarroLevel: Safe | Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine. |
| Sorghum flourLevel: Safe | Sorghum flour is ground sorghum grain. A mild gluten-free flour for baking. |
| Wheat germLevel: Safe | Wheat germ is the nutrient-rich wheat embryo. A nutritious part of wheat kernel. |
| Wild riceLevel: Safe | Wild rice is an aquatic grass seed. A chewy nutty grain native to North America. |
| SorghumLevel: Safe | Sorghum is an ancient cereal grain. A mild gluten-free grain used worldwide. |
| RyeLevel: Safe | Rye is a cereal grain related to wheat. A hearty grain with distinctive tangy flavor. |
| Cracked wheatLevel: Safe | Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals. |
| Quinoa flourLevel: Safe | Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking. |
| Barley groatsLevel: Safe | Barley groats are whole hulled barley kernels. A chewy whole grain for pilaf and soups. |
| FarinaLevel: Safe | Farina is milled wheat cereal. A smooth hot breakfast porridge. |
| Cassava flourLevel: Safe | Cassava flour is ground cassava root. A gluten-free flour from tropical tubers. |
| Spelt flourLevel: Safe | Spelt flour is flour from ancient spelt wheat. A nutty nutritious flour for baking. |
| Rice proteinLevel: Safe | Rice protein is a plant-based protein powder made from brown rice. A dairy-free supplement often blended with pea protein in vegan protein shakes. |
| MilletLevel: Safe | Millet is a small round ancient grain. A mild gluten-free grain with fluffy texture when cooked. |
| AmaranthLevel: Safe | Amaranth is an ancient grain-like seed. A protein-rich pseudocereal with earthy flavor. |
| Buckwheat groatsLevel: Safe | Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted. |
| Amaranth grainLevel: Safe | Amaranth grain is the seed of amaranth plants. A nutritious gluten-free ancient grain. |
| Rye flourLevel: Safe | Rye flour is ground rye grain. A dense flour used in breads like pumpernickel. |
| Rolled barleyLevel: Safe | Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking. |
| FreekehLevel: Safe | Freekeh is roasted young green wheat. A smoky nutty Middle Eastern grain. |
| Millet flourLevel: Safe | Millet flour is ground millet grain. A mild gluten-free flour for baking. |
| Corn starchLevel: Safe | Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP. |
| Kamut flourLevel: Safe | Kamut flour is flour from ancient khorasan wheat. A buttery high-protein flour for baking. |
| EmmerLevel: Safe | Emmer is an ancient hulled wheat. A chewy heritage grain also called farro. |
| Teff flourLevel: Safe | Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera. |
Seafood52 foods
| Food | Notes |
|---|---|
| Salmon | Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids. |
| Tuna | Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned. |
| Shrimp | Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide. |
| Flounder | Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture. |
| Whitefish | Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine. |
| Pollock | Pollock is a North Atlantic fish. A mild white fish often used in fish sticks. |
| Bass | Bass is a popular sport and food fish. A mild white fish available in many varieties. |
| Mackerel | Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats. |
| Oyster | Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked. |
| Prawn | Prawn is a large shrimp-like crustacean. A sweet shellfish larger than typical shrimp. |
| Calamari | Calamari is squid prepared as food. A tender seafood often fried into rings. |
| Tilapia | Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor. |
| Trout | Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh. |
| Sole | Sole is a delicate flatfish. A mild fine-textured white fish prized in French cuisine. |
| Clams | Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders. |
| Mussels | Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth. |
| Haddock | Haddock is a North Atlantic fish. A mild white fish often smoked or fried. |
| Snapper | Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh. |
| Crab | Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations. |
| Catfish | Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine. |
| Halibut | Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture. |
| Lobster | Lobster is a large marine crustacean. A prized sweet shellfish considered a luxury food. |
| Scallops | Scallops are bivalve shellfish. A sweet tender shellfish with delicate flavor. |
| Sardines | Sardines are small oily fish. A nutritious fish often canned in oil or sauce. |
| Mahi-mahi | Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado. |
| Anchovy | Anchovy is a small oily saltwater fish. A pungent fish used for seasoning and umami. |
| Bream | Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine. |
| Herring | Herring is a small oily fish. A flavorful fish often pickled smoked or salted. |
| Grouper | Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine. |
| Yellowtail | Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi. |
| Crayfish | Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads. |
| Pike | Pike is a predatory freshwater fish. A bony fish with firm white flesh. |
| Octopus | Octopus is an eight-armed cephalopod. A tender seafood when cooked properly. |
| Carp | Carp is a freshwater fish. A bony fish popular in Asian and European cuisines. |
| Bonito | Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi. |
| Perch | Perch is a freshwater fish. A mild sweet white fish popular in lake regions. |
| Rockfish | Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties. |
| Squid | Squid is a cephalopod mollusk. A tender seafood with mild sweet flavor. |
| Hake | Hake is a cod-related white fish. A mild flaky fish popular in European cuisine. |
| Shark | Shark is meat from various shark species. A firm meaty fish with mild flavor. |
| Eel | Eel is a snake-like fish. A rich fatty fish popular in Japanese and European cuisines. |
| Sablefish | Sablefish is a rich North Pacific fish. A buttery fish also called black cod. |
| Sturgeon | Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar. |
| Tobiko | Tobiko is flying fish roe. A crunchy colorful fish egg used in sushi. |
| Cuttlefish | Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking. |
| Abalone | Abalone is a large sea snail. A prized shellfish with tender chewy meat. |
| Barracuda | Barracuda is a predatory tropical fish. A firm white fish with mild flavor. |
| Turbot | Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor. |
| Conch | Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine. |
| Pompano | Pompano is a prized Atlantic fish. A rich buttery fish popular in Gulf cuisine. |
| Tilefish | Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters. |
| Wahoo | Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel. |
Nuts & Seeds51 foods
| Food | Notes |
|---|---|
| Coconut | Coconut is the fruit of coconut palms. A versatile tropical fruit used for meat milk and oil. |
| Almonds | Almonds are oval tree nuts with mild flavor. A versatile nut eaten whole or as flour and milk. |
| Sunflower oil | Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying. |
| Walnuts | Walnuts are wrinkled brain-shaped nuts. A rich slightly bitter nut with earthy flavor. |
| Coconut butter | Coconut butter is pureed coconut flesh. A rich spread made from ground whole coconut. |
| Poppy seeds | Poppy seeds are tiny blue-gray seeds. A nutty crunchy seed used in baking. |
| Pistachios | Pistachios are green nuts in split shells. A sweet slightly savory nut with distinctive color. |
| Flaxseed oil | Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses. |
| Cashew nuts | Cashew nuts are kidney-shaped nuts from tropical trees. A creamy sweet nut eaten roasted or raw. |
| Pumpkin seeds | Pumpkin seeds are flat green seeds from pumpkins. A nutritious seed eaten roasted as pepitas. |
| Sesame seeds | Sesame seeds are tiny flat oval seeds. A nutty seed used in baking and Asian cuisine. |
| Almond butter | Almond butter is ground roasted almonds. A creamy spread similar to peanut butter. |
| Chia seeds | Chia seeds are tiny seeds from chia plants. A nutritious seed that forms gel when soaked. |
| Flax seeds | Flax seeds are small brown or golden seeds. A nutritious seed rich in omega-3 fatty acids. |
| Sunflower seeds | Sunflower seeds are striped seeds from sunflowers. A nutritious snack seed eaten roasted. |
| Brazil nuts | Brazil nuts are large crescent-shaped nuts. A rich creamy nut from Amazon rainforest trees. |
| Hazelnut | Hazelnut is a round brown nut in a husk. A sweet rich nut used in chocolate and baking. |
| Pecans | Pecans are buttery nuts from pecan trees. A rich sweet nut native to North America. |
| Macadamia nuts | Macadamia nuts are round buttery Hawaiian nuts. A rich creamy nut with subtle sweet flavor. |
| Chestnut | Chestnut is the sweet chestnut, a starchy brown nut eaten roasted or boiled, also called marron. A soft mealy nut sold hot in winter and in vacuum packs. |
| Cashews | Cashews are curved creamy nuts. A rich buttery nut used in cooking and snacking. |
| Pine nut | Pine nut is the edible seed of pine trees. A small rich nut essential in pesto. |
| Hemp protein | Hemp protein is a plant-based protein powder milled from pressed hemp seeds. A high-fibre earthy protein used in vegan shakes and smoothies. |
| Hulled sesame seeds | Hulled sesame seeds are sesame with hulls removed. White seeds milder than unhulled varieties. |
| Pecan butter | Pecan butter is ground roasted pecans. A rich nutty spread from southern pecans. |
| Black cumin seeds | Black cumin seeds are pungent aromatic seeds. A bitter spicy seed also called nigella. |
| Squash seeds | Squash seeds are edible seeds from squash. A nutritious seed similar to pumpkin seeds. |
| Hemp seeds | Hemp seeds are seeds from hemp plants. A nutritious seed with nutty flavor. |
| Hemp hearts | Hemp hearts are hulled hemp seeds. A nutty nutritious seed high in protein and omega fats. |
| Melon seeds | Melon seeds are edible seeds from melons. A nutritious snack seed popular in Middle Eastern cuisine. |
| Sesame paste | Sesame paste is ground sesame seeds. A thick paste used in hummus and Asian sauces. |
| Jackfruit seeds | Jackfruit seeds are the large seeds inside jackfruit. An edible seed cooked like chestnuts. |
| Lotus seeds | Lotus seeds are edible seeds from lotus flowers. A mild starchy seed used in Asian desserts. |
| Butternut seeds | Butternut seeds are oily nuts from butternut trees. A rich nut related to walnuts. |
| Sacha inchi seeds | Sacha inchi seeds are star-shaped Peruvian seeds. A protein-rich seed high in omega fats. |
| Brazil nut oil | Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics. |
| Areca nuts | Areca nuts are seeds from betel palm. A stimulant nut chewed wrapped in betel leaves. |
| Karuka nuts | Karuka nuts are nuts from Papua New Guinea pandanus. A traditional starchy nut eaten roasted. |
| Cucumber seeds | Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh. |
| Safflower seeds | Safflower seeds are oil-rich seeds from safflower. A seed pressed for cooking oil. |
| Kukui nuts | Kukui nuts are oily Hawaiian candlenuts. A traditional nut used for oil and condiments. |
| Egusi seeds | Egusi seeds are melon seeds from West Africa. A protein-rich seed ground for Nigerian soups. |
| Cedar nuts | Cedar nuts are pine nuts from cedar pines. Small rich nuts used in Mediterranean cuisine. |
| Acorn nuts | Acorn nuts are nuts from oak trees. A starchy nut requiring leaching before eating. |
| Chestnut flour | Chestnut flour is ground dried chestnuts. A sweet nutty gluten-free flour for baking. |
| Breadnut seeds | Breadnut seeds are seeds from breadnut trees. A starchy nut cooked like chestnuts. |
| Tiger nuts | Tiger nuts are small wrinkled tubers. A sweet crunchy root vegetable despite the name. |
| Cottonseed | Cottonseed is the seed of cotton plants. A seed pressed for oil and animal feed. |
| Candlenuts | Candlenuts are oily tropical nuts. A mild nut used in Southeast Asian cuisine. |
| Pili nuts | Pili nuts are teardrop-shaped Philippine nuts. A buttery rich nut similar to pine nuts. |
| Niger seeds | Niger seeds are tiny black oil-rich seeds. A seed pressed for oil in Ethiopian cuisine. |
Meat48 foods
| Food | Notes |
|---|---|
| BeefLevel: Safe | Beef is meat from cattle. A red meat staple consumed worldwide in many cuts. |
| Ground beefLevel: Safe | Ground beef is minced beef meat. A versatile beef form used in burgers and sauces. |
| PorkLevel: Safe | Pork is meat from domestic pigs. A versatile white meat consumed worldwide. |
| Beef steakLevel: Safe | Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle. |
| Pork chopsLevel: Safe | Pork chops are loin cuts from pigs. A tender quick-cooking cut for grilling or pan-frying. |
| HamLevel: Safe | Ham is cured pork leg meat. A salty preserved meat eaten sliced or cooked. |
| SausageLevel: Safe | Sausage is seasoned ground meat in a casing typically pork. Grilled fried or crumbled into dishes fresh or cured. |
| SteakLevel: Safe | Steak is a slice of meat for grilling. A premium cut typically from beef served by doneness. |
| Pork loinLevel: Safe | Pork loin is the lean back meat from pigs. A mild tender cut often roasted whole. |
| BaconLevel: Safe | Bacon is cured and smoked pork belly. A salty savory meat popular for breakfast. |
| ProsciuttoLevel: Safe | Prosciutto is Italian dry-cured ham. A salty delicate ham sliced paper-thin. |
| LambLevel: Safe | Lamb is meat from young sheep. A tender flavorful red meat with distinctive taste. |
| VealLevel: Safe | Veal is meat from young calves. A tender pale meat milder than beef. |
| Beef liverLevel: Safe | Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor. |
| Processed meatLevel: Safe | Processed meat is preserved or modified meat. Meat products like hot dogs bacon and deli meats. |
| Lamb chopsLevel: Safe | Lamb chops are rib or loin cuts from lamb. A tender premium cut often grilled or pan-seared. |
| SalamiLevel: Low | Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie. |
| Chicken liverLevel: Safe | Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes. |
| Pork bellyLevel: Safe | Pork belly is fatty meat from pig stomach. A rich cut used for bacon and braised dishes. |
| MuttonLevel: Safe | Mutton is meat from mature sheep. A stronger-flavored meat than lamb. |
| Venison steaksLevel: Safe | Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking. |
| Duck breastLevel: Safe | Duck breast is the breast meat from ducks. A rich dark meat often served medium-rare. |
| BuffaloLevel: Safe | Buffalo is meat from water buffalo or bison. A lean red meat popular in many cultures. |
| VenisonLevel: Safe | Venison is meat from deer. A lean rich game meat with earthy flavor. |
| Beef proteinLevel: Safe | Beef protein is a dairy-free protein powder made from beef; also sold as beef protein isolate or hydrolyzed beef protein. A whey alternative used in protein shakes and protein bars. |
| RabbitLevel: Safe | Rabbit is lean white meat from rabbits. A mild tender meat similar to chicken. |
| Rabbit meatLevel: Safe | Rabbit meat is the flesh from domestic rabbits. A lean protein with delicate flavor. |
| Buffalo meatLevel: Safe | Buffalo meat is meat from buffalo animals. A lean protein similar to beef but lower in fat. |
| BisonLevel: Safe | Bison is meat from American buffalo. A lean red meat similar to beef but richer. |
| Goat meatLevel: Safe | Goat meat is meat from domestic goats. A lean flavorful meat popular worldwide. |
| Lamb liverLevel: Safe | Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver. |
| Duck legLevel: Safe | Duck leg is the leg and thigh from ducks. A flavorful dark meat ideal for braising. |
| ElkLevel: Safe | Elk is lean game meat from elk deer. A mild tender red meat similar to venison. |
| GrouseLevel: Safe | Grouse is game bird meat. A dark flavorful meat from wild grouse birds. |
| ReindeerLevel: Safe | Reindeer is lean game meat from reindeer. A tender dark meat popular in Nordic cuisine. |
| Guinea fowlLevel: Safe | Guinea fowl is poultry meat from guinea birds. A lean dark meat gamier than chicken. |
| PheasantLevel: Safe | Pheasant is game bird meat. A lean mild meat more flavorful than chicken. |
| Frog legsLevel: Safe | Frog legs are the hind legs of edible frogs. A delicate white meat tasting like chicken. |
| BearLevel: Safe | Bear is game meat from wild bears. A rich dark meat with flavor varying by diet. |
| CamelLevel: Safe | Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines. |
| BoarLevel: Safe | Boar is meat from wild pigs. A lean dark meat with gamey flavor. |
| Wild boarLevel: Safe | Wild boar is meat from wild pigs. A dark lean meat with intense porky flavor. |
| AlligatorLevel: Safe | Alligator is meat from American alligators. A mild white meat similar to chicken and fish. |
| AntelopeLevel: Safe | Antelope is lean game meat from antelope. A mild tender meat similar to venison. |
| SnailLevel: Safe | Snail is the edible land snail meat. A delicacy prepared as escargot in French cuisine. |
| SparrowLevel: Safe | Sparrow is small game bird meat. A traditional delicacy in some Asian cuisines. |
| MooseLevel: Safe | Moose is lean game meat from moose deer. A rich dark meat similar to elk. |
| KangarooLevel: Safe | Kangaroo is lean game meat from Australia. A rich dark meat low in fat. |
Legumes/Pulses47 foods
| Food | Notes |
|---|---|
| Peanuts | Peanuts are legumes that grow underground. A crunchy protein-rich nut-like legume. |
| Chickpeas | Chickpeas are round beige legumes. A nutty versatile bean used in hummus and curries. |
| Black beans | Black beans are small shiny dark legumes. A meaty bean popular in Latin American cuisine. |
| Garbanzo beans | Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine. |
| Tofu | Tofu is pressed soybean curd. A mild protein-rich food that absorbs flavors well. |
| Kidney beans | Kidney beans are large red kidney-shaped beans. A meaty bean used in chili and red beans and rice. |
| Lentils | Lentils are small lens-shaped legumes. A quick-cooking protein-rich legume in many colors. |
| Lima beans | Lima beans are large flat pale green beans. A starchy creamy bean also called butter beans. |
| Meat-free mince | Meat-free mince is plant-based ground mince. A soy or pea protein alternative to minced beef. |
| Pinto beans | Pinto beans are speckled beige and brown beans. A creamy bean essential in Mexican refried beans. |
| Red lentils | Red lentils are small salmon-colored lentils. A quick-cooking lentil that turns golden when cooked. |
| Green lentils | Green lentils are firm earthy lentils. A hearty lentil that holds shape when cooked. |
| Tempeh | Tempeh is a fermented soybean cake. A firm nutty protein used as a meat alternative. |
| Split lentils | Split lentils are halved lentils without skins. A quick-cooking lentil for soups and dal. |
| Navy beans | Navy beans are small white oval beans. A mild creamy bean used in baked beans. |
| Soy beans | Soybeans are protein-rich Asian legumes. A versatile bean made into tofu tempeh and milk. |
| Veggie patty | Veggie patty is a meat-free burger patty. A plant protein alternative to a beef burger. |
| Yellow lentils | Yellow lentils are golden-colored split lentils. A mild quick-cooking lentil for dal and soups. |
| Black-eyed peas | Black-eyed peas are cream-colored beans with black spots. A mild earthy legume traditional in Southern cuisine. |
| Pea protein | Pea protein is a plant-based protein powder derived from yellow peas. A popular dairy-free supplement used in protein shakes and food products. |
| Broad beans | Broad beans are large flat green beans. A meaty bean also called fava beans. |
| Cannellini beans | Cannellini beans are white Italian kidney beans. A creamy mild bean used in Italian cuisine. |
| Yellow split peas | Yellow split peas are dried halved peas. A starchy legume used in split pea soup. |
| White or navy beans | White or navy beans are small oval white beans. A mild creamy bean used in soups and baked beans. |
| Fava beans | Fava beans are large flat green beans. A meaty earthy bean eaten fresh or dried. |
| Butter beans | Butter beans are large flat white beans. A creamy mild bean also called lima beans. |
| Red beans | Red beans are small dark red kidney-shaped beans. A meaty bean used in Creole cuisine. |
| Veggie sausage | Veggie sausage is a meat-free sausage. A plant protein alternative to pork or beef sausages. |
| White beans | White beans are various pale-colored beans. A mild creamy bean category including navy and cannellini. |
| Soy protein | Soy protein is a powdered protein made from defatted soybeans as an isolate or concentrate. A plant-based protein found in shakes and protein bars and meat alternatives like veggie burgers. |
| Soy nuts | Soy nuts are roasted soybeans. A crunchy high-protein snack from dried soybeans. |
| Flageolet beans | Flageolet beans are small pale green French beans. A delicate creamy bean prized in French cuisine. |
| Pigeon peas | Pigeon peas are small tan tropical legumes. A nutty bean used in Caribbean and Indian cuisines. |
| Cranberry beans | Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans. |
| Mung beans | Mung beans are small green Asian legumes. A versatile bean sprouted or cooked in dishes. |
| Adzuki beans | Adzuki beans are small red Asian beans. A sweet nutty bean used in desserts and savory dishes. |
| Chana dal | Chana dal is split chickpea lentils. A nutty legume used in Indian soups and curries. |
| Black gram | Black gram is a small black lentil. A protein-rich legume used in Indian dal dishes. |
| Alfalfa sprouts | Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches. |
| Urad dal | Urad dal is split black gram lentils. A creamy legume used in Indian dals and dosas. |
| Split chickpeas | Split chickpeas are halved dried chickpeas. A quick-cooking form of chickpeas for dal. |
| Pink beans | Pink beans are small pinkish-brown beans. A creamy bean similar to pinto beans. |
| Borlotti beans | Borlotti beans are speckled Italian beans. A creamy bean also called cranberry beans. |
| Winged beans | Winged beans are frilly four-sided tropical beans. A nutritious bean with edible pods leaves and roots. |
| Carob pods | Carob pods are brown sweet legume pods. A chocolate substitute from carob tree fruit. |
| Lupin beans | Lupin beans are bitter beans requiring soaking. A Mediterranean legume eaten as pickled snacks. |
| Horse gram | Horse gram is a small brown Indian legume. A protein-rich bean used in South Indian cuisine. |
Oils & Fats41 foods
| Food | Notes |
|---|---|
| Olive oil | Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine. |
| Butter | Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide. |
| Coconut oil | Coconut oil is oil pressed from coconut meat. A solid tropical oil used in cooking and baking. |
| Corn oil | Corn oil is oil extracted from corn kernels. A neutral oil used for frying and baking. |
| Canola oil | Canola oil is oil from rapeseed plants. A neutral mild oil for everyday cooking. |
| Plant-based butter | Plant-based butter is a dairy-free butter alternative. A spread made from plant oils. |
| Clarified butter | Clarified butter is butter with milk solids removed. A pure butterfat with high smoke point. |
| Grapeseed oil | Grapeseed oil is oil from grape seeds. A light neutral oil with high smoke point. |
| Peanut oil | Peanut oil is oil pressed from peanuts. A nutty high-heat oil popular for frying. |
| Sesame oil | Sesame oil is oil pressed from sesame seeds. A nutty aromatic oil essential in Asian cuisine. |
| Ghee | Ghee is clarified butter from South Asia. A nutty aromatic cooking fat with high smoke point. |
| Soybean oil | Soybean oil is oil extracted from soybeans. A neutral oil widely used in food processing. |
| Avocado oil | Avocado oil is oil pressed from avocado fruit. A mild high-heat oil rich in healthy fats. |
| Palm oil | Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products. |
| Butterfat | Butterfat is the fatty portion of milk. The pure fat component of butter and cream. |
| Hemp oil | Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor. |
| Chicken fat | Chicken fat is rendered fat from chickens. A flavorful cooking fat also called schmaltz. |
| Lard | Lard is rendered pig fat. A traditional cooking fat for baking and frying. |
| Beef tallow | Beef tallow is rendered beef fat. A traditional cooking fat with high smoke point. |
| Chia seed oil | Chia seed oil is oil pressed from chia seeds. A nutritious omega-rich oil for cold uses. |
| Hazelnut oil | Hazelnut oil is oil pressed from hazelnuts. A rich nutty oil for dressings and finishing. |
| Safflower oil | Safflower oil is oil from safflower seeds. A neutral high-heat oil for cooking. |
| Pumpkin seed oil | Pumpkin seed oil is oil from roasted pumpkin seeds. A dark nutty oil from Austria and Slovenia. |
| Vegetable shortening | Vegetable shortening is solid vegetable fat. A neutral fat used in baking for flaky texture. |
| Palm kernel oil | Palm kernel oil is oil from palm fruit kernels. A saturated oil used in processed foods. |
| Cottonseed oil | Cottonseed oil is oil from cotton plant seeds. A mild oil used in processed foods and frying. |
| Walnut oil | Walnut oil is oil pressed from walnuts. A delicate nutty oil for dressings and finishing. |
| Fish oil | Fish oil is oil extracted from fatty fish. A nutritious omega-3 rich supplement oil. |
| Almond oil | Almond oil is oil pressed from almonds. A mild nutty oil used in cooking and skincare. |
| Duck fat | Duck fat is rendered fat from ducks. A flavorful cooking fat prized for roasting potatoes. |
| Hemp seed oil | Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses. |
| Goose fat | Goose fat is rendered fat from geese. A rich flavorful fat for roasting and confit. |
| Sheep tallow | Sheep tallow is rendered sheep fat. A traditional cooking and soap-making fat. |
| Moringa oil | Moringa oil is oil from moringa seeds. A stable oil used in cooking and cosmetics. |
| Black seed oil | Black seed oil is oil from black cumin seeds. A pungent oil used in Middle Eastern cuisine. |
| Pistachio oil | Pistachio oil is oil pressed from pistachios. A vibrant green oil with intense nutty flavor. |
| Tung oil | Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing. |
| Poppy seed oil | Poppy seed oil is oil from poppy seeds. A mild nutty oil used in baking and dressings. |
| Wheat germ oil | Wheat germ oil is oil from wheat germ. A nutritious oil rich in vitamin E. |
| Camelina oil | Camelina oil is oil from camelina seeds. A nutty omega-rich oil also called gold of pleasure. |
| Argan oil | Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics. |
Dairy & Alternatives34 foods
| Food | Notes |
|---|---|
| Oat milkLevel: Safe | Oat milk is plant-based oat beverage. A creamy slightly sweet dairy alternative. |
| Parmesan cheeseLevel: Safe | Parmesan cheese is aged Italian hard cheese. A nutty savory cheese for pasta. |
| FetaLevel: Low | Feta is Greek brined sheep cheese. A tangy crumbly white cheese. |
| Sour creamLevel: Safe | Sour cream is cultured cream. A tangy thick dairy for toppings and baking. |
| ParmesanLevel: Low | Parmesan is hard Italian aged cheese. A sharp granular cheese for grating. |
| Almond milkLevel: Safe | Almond milk is plant-based nut milk. A dairy-free alternative from ground almonds. |
| Soy milkLevel: Safe | Soy milk is plant-based soybean beverage. A protein-rich dairy alternative. |
| Cheddar cheeseLevel: Safe | Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties. |
| Coconut milkLevel: Safe | Coconut milk is creamy coconut liquid. A rich tropical dairy alternative for cooking. |
| Cashew milkLevel: Safe | Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews. |
| Soy yogurtLevel: Safe | Soy yogurt is cultured soy milk. A tangy dairy-free yogurt alternative with live cultures. |
| Goat cheeseLevel: Low | Goat cheese is cheese from goat milk. A tangy cheese with distinctive flavor. |
| HalloumiLevel: Low | Halloumi is Cypriot grilling cheese. A salty firm cheese that doesn't melt. |
| Lactose-free milkLevel: Safe | Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance. |
| Coconut yogurtLevel: Safe | Coconut yogurt is cultured coconut milk. A rich dairy-free yogurt alternative. |
| Rice milkLevel: Safe | Rice milk is plant-based rice beverage. A light naturally sweet dairy alternative. |
| Vegan cheeseLevel: Safe | Vegan cheese is a dairy-free cheese alternative. A plant-based cheese usually made from coconut oil and starch. |
| Lactose-free yogurtLevel: Safe | Lactose-free yogurt is yogurt without lactose. Dairy yogurt treated with lactase for lactose intolerance. |
| Colby cheeseLevel: Safe | Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar. |
| Blue cheeseLevel: Safe | Blue cheese is cheese with blue mold veining. A pungent sharp cheese with distinctive marbling. |
| Aged cheeseLevel: Safe | Aged cheese is cheese matured over time. A sharp flavorful cheese with developed taste. |
| Colby jackLevel: Low | Colby Jack is marbled colby and monterey jack. A mild two-toned American cheese. |
| MascarponeLevel: Low | Mascarpone is Italian cream cheese. A rich buttery cheese for tiramisu. |
| Monterey jackLevel: Low | Monterey Jack is American semi-hard cheese. A mild creamy cheese that melts well. |
| ProvoloneLevel: Low | Provolone is Italian semi-hard cheese. A mild to sharp cheese for sandwiches. |
| HavartiLevel: Low | Havarti is Danish semi-soft cheese. A buttery mild cheese with small holes. |
| Lactose-free cheeseLevel: Safe | Lactose-free cheese is cheese without lactose. Dairy cheese treated so the lactose is gone. |
| Flax milkLevel: Safe | Flax milk is plant-based flaxseed milk. A dairy alternative rich in omega-3. |
| Almond yogurtLevel: Safe | Almond yogurt is cultured almond milk. A mild dairy-free yogurt alternative. |
| ManchegoLevel: Low | Manchego is Spanish sheep milk cheese. A firm tangy cheese with herringbone rind. |
| GorgonzolaLevel: Safe | Gorgonzola is Italian blue cheese. A creamy pungent cheese with blue veins. |
| Pea milkLevel: Safe | Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas. |
| Oat yogurtLevel: Safe | Oat yogurt is cultured oat milk. A creamy dairy-free yogurt alternative. |
| Hemp milkLevel: Safe | Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats. |
Sweeteners26 foods
| Food | Notes |
|---|---|
| Dark chocolateLevel: Low | Dark chocolate is a rich chocolate with high cocoa content. A bittersweet confection typically containing 70% or more cacao. |
| HoneyLevel: Safe | Honey is nectar processed by bees. A natural golden sweetener with floral flavors. |
| Cane sugarLevel: Safe | Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing. |
| SugarLevel: Safe | Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking. |
| Maple syrupLevel: Safe | Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor. |
| Corn syrupLevel: Safe | Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking. |
| MolassesLevel: Safe | Molasses is syrup from sugar refining. A dark thick sweetener with robust flavor. |
| Artificial sweetenersLevel: Safe | Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement. |
| Agave nectarLevel: Safe | Agave nectar is syrup from agave plants. A liquid sweetener with mild honey-like flavor. |
| FructoseLevel: Safe | Fructose is fruit sugar. A simple sugar naturally found in fruits and honey. |
| SucroseLevel: Safe | Sucrose is common table sugar. A disaccharide sweetener from cane or beet. |
| HfcsLevel: Safe | HFCS is high-fructose corn syrup. A liquid sweetener widely used in processed foods. |
| Evaporated corn sweetenerLevel: Safe | Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch. |
| Date sugarLevel: Safe | Date sugar is ground dried dates. A whole food sweetener with caramel flavor. |
| Golden syrupLevel: Safe | Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor. |
| Malt syrupLevel: Safe | Malt syrup is sweetener from malted grains. A dark sticky sweetener with malty flavor. |
| GlucoseLevel: Safe | Glucose is a simple sugar. A basic sugar the body uses for energy. |
| Cane juiceLevel: Safe | Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar. |
| Grape syrupLevel: Safe | Grape syrup is concentrated grape juice. A dark sweet syrup used in Middle Eastern cuisine. |
| Stevia leafLevel: Safe | Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source. |
| Honey crystalsLevel: Safe | Honey crystals are dehydrated honey. A dry granulated form of honey sweetener. |
| Fruit nectarLevel: Safe | Fruit nectar is sweetened fruit juice blend. A thick sweet beverage from pureed fruit. |
| Maple sugarLevel: Safe | Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor. |
| Evaporated cane juiceLevel: Safe | Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor. |
| Barley maltLevel: Safe | Barley malt is sweetener from sprouted barley. A dark sticky sweetener with malty flavor. |
| Invert sugarLevel: Safe | Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization. |
Additives & Leavening16 foods
| Food | Notes |
|---|---|
| Vanilla extract | Vanilla extract is a flavoring from vanilla beans. An aromatic liquid used in baking and desserts. |
| Cream of tartar | Cream of tartar is potassium bitartrate. An acidic powder used in baking and stabilizing egg whites. |
| Baking powder | Baking powder is a chemical leavening agent. A mixture that releases gas to make baked goods rise. |
| Tapioca starch | Tapioca starch is a gluten-free thickener. A starch extracted from cassava root. |
| Arrowroot flour | Arrowroot flour is a starchy thickening agent. A neutral-flavored powder from tropical arrowroot plants. |
| Sodium bicarbonate | Sodium bicarbonate is baking soda. A leavening and neutralizing agent in cooking. |
| Baking soda | Baking soda is sodium bicarbonate. A leavening agent that reacts with acids to produce bubbles. |
| Calcium carbonate | Calcium carbonate is a mineral food additive. A white powder used as a calcium supplement and antite. |
| Potassium chloride | Potassium chloride is a salt substitute. A mineral used to reduce sodium in foods. |
| Ammonium sulfate | Ammonium sulfate is a food additive. A dough conditioner used in commercial bread making. |
| Ammonium bicarbonate | Ammonium bicarbonate is a leavening agent. A traditional raising agent for crisp cookies and crackers. |
| Tartaric acid | Tartaric acid is a natural fruit acid. A tart compound from grapes used in winemaking. |
| Sodium citrate | Sodium citrate is a sodium salt of citric acid. An emulsifier and preservative in processed foods. |
| Enzyme blend | Enzyme blend is a mixture of food enzymes. A processing aid used in food manufacturing. |
| Trehalose | Trehalose is a natural sugar. A mild sweetener with stabilizing properties. |
| Potassium bicarbonate | Potassium bicarbonate is a leavening agent. A sodium-free alternative to baking soda. |
Eggs6 foods
| Food | Notes |
|---|---|
| Egg | Egg is the standard chicken egg. The most commonly consumed egg type globally. |
| Egg white | Egg white is the clear protein-rich part of an egg. Used in meringues and as a binding agent. |
| Egg yolk | Egg yolk is the yellow center of an egg. Rich in fats and used in sauces and custards. |
| Egg white protein | Egg white protein is a dairy-free protein powder made from dried egg whites or albumen. A whey alternative used in shakes and protein bars and baking. |
| Duck egg | Duck egg is the egg from ducks. A larger richer egg than chicken eggs. |
| Quail egg | Quail egg is the small spotted egg from quail. A delicate egg often used as garnish. |
Poultry6 foods
| Food | Notes |
|---|---|
| Chicken | Chicken is the most common poultry meat. A versatile white meat consumed worldwide. |
| Turkey | Turkey is large poultry meat. A lean white and dark meat traditional for holidays. |
| Cornish hen | Cornish hen is a small chicken breed. A tender young chicken served as individual portions. |
| Emu | Emu is lean red meat from emu birds. A rich dark poultry meat similar to beef. |
| Quail | Quail is small game bird meat. A delicate tender dark meat with mild flavor. |
| Ostrich | Ostrich is lean red meat from ostriches. A healthy dark poultry meat low in fat. |
Fungi5 foods
| Food | Notes |
|---|---|
| Mushroom | Mushroom is an edible fungus. A savory umami-rich ingredient in many varieties. |
| Button mushroom | Button mushroom is a small white mushroom. The common cultivated mushroom eaten raw or cooked. |
| Oyster mushroom | Oyster mushroom is a fan-shaped fungus. A delicate mushroom with a mild seafood-like flavor. |
| Shiitake mushroom | Shiitake mushroom is a savory Asian mushroom. A meaty umami-rich mushroom used fresh or dried. |
| Portobello mushroom | Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling. |
Where lactose hides
Three places catch people who have cut obvious dairy and still react.
Bread and baked goods often contain milk powder or whey, added for texture and browning. Amounts are usually small enough to sit under most thresholds, but they add up across a day.
Processed meat and ready meals. Whey and milk powder are cheap bulking agents and turn up in sausages, crisps, instant soup and sauce mixes.
Medication. Lactose is one of the most common fillers in tablets. The amount is tiny and almost never matters, but it is worth knowing for anyone who reacts to very small doses.
How to find your own threshold
What you are finding out is how much you can have, and in what form.
Cut dairy for two weeks, then reintroduce in order of difficulty. Start with hard aged cheese. It carries almost no lactose, so a reaction to it points at dairy protein. Then yoghurt. Then a small glass of milk with a meal, because food slows everything and raises tolerance. Then a larger glass on its own.
Write down the amount as well as the food. Someone who eats cheese and yoghurt happily but reacts to a latte has learned something specific, and that is a very different life from avoiding dairy.
If hard cheese and butter also cause trouble, lactose is probably not the culprit and dairy protein is the thing to investigate.
Journal your day in 30 seconds, find your triggers.
Check any food in seconds
The lactose checker grades any food in our database, and every food on this page links to its own page with dairy protein listed separately.
Where Triggerbites fits in
This list comes from the food data inside Triggerbites. The app grades lactose and dairy protein as two separate criteria. Most food lists collapse both into "dairy", which hides the distinction that decides what you can eat.
You type or say your day the way you'd tell a friend: "granola with yoghurt and a flat white for breakfast, a ham and cheddar toastie and a Coke Zero for lunch, bloated and gassy by four". Triggerbites pulls out the ingredients, finds packaged products by name with the whey and milk powder on their labels, and tracks lactose and dairy protein separately. As you work through the reintroduction you can see which of the two your symptoms follow, and export the record as a PDF for your dietitian.
Log your day in 30 seconds
Text, voice or photo. Log as you go, or recap it all in the evening.
Your food, broken down
Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.
Everything in the same journal
Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.
See what repeats over time
Patterns between what you eat and how you feel, including delayed reactions that show up days later.
Triggerbites Features
- Log your day in 30 seconds: Text, voice or photo. Log as you go, or recap it all in the evening.
- Your food, broken down: Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.
- Everything in the same journal: Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.
- See what repeats over time: Patterns between what you eat and how you feel, including delayed reactions that show up days later.
Common questions
Which cheeses are low in lactose?
Hard aged cheeses: parmesan, mature cheddar, gruyere, manchego, pecorino. The bacteria consume the lactose during ageing, so a cheese aged beyond a few months has essentially none left. Soft fresh cheeses are the ones to watch.
Is butter low in lactose?
Yes. Butter is mostly fat and the lactose that remains is tiny, smaller still in the amounts used for cooking. Most people with lactose intolerance use butter without any trouble.
Why is yoghurt easier than milk?
The live cultures consume some of the lactose during fermentation, and they carry their own lactase which keeps working in your gut after you eat it. Yoghurt with live cultures is usually tolerated far better than the milk it came from.
Is lactose-free milk the same as plant milk?
No. Lactose-free milk is ordinary dairy milk with lactase added, so the lactose is already split. The protein, calcium and taste are unchanged, which makes it the better swap if dairy protein is fine for you.
Where does lactose hide?
Bread and baked goods often contain milk powder or whey. So do sausages, crisps, instant soup and sauce mixes. Lactose is also one of the commonest fillers in tablets, though the amount is tiny and rarely matters.
How do I find my lactose threshold?
Cut dairy for two weeks, then reintroduce in order: hard aged cheese first, then yoghurt, then a small glass of milk with a meal, then a larger one alone. Record the amount, not just the food, because the amount is the answer.
Related
Live, love, log. 🧡
References
- 1Kolars JC, et al. "Yogurt: an autodigesting source of lactose" New England Journal of Medicine, 1984PubMed
PubMedArticle References and Citations
- Kolars JC, et al.: "Yogurt: an autodigesting source of lactose", New England Journal of Medicine, 1984 - https://pubmed.ncbi.nlm.nih.gov/6417539/