Some people including babies and children are incapable of digesting the simple sugar lactose which is found in milk and milk products. Knowing what to offer the child in such a scenario is crucial for good health and development.
The human body has a miraculous mechanism of digesting and assimilating food. Various enzymes and digestive juices work together at the molecular level during the process of digestion, helping us gain the necessary nutrients. The absence of smaller enzymes or chemicals can lead to intolerance of specific substances. Lactose intolerance is a very common condition where infants, children, and even adults are not able to digest lactose, a very common form of sugar.
What is Lactose?
Lactose is a type of sugar that is found in milk and milk products.
What is Lactose Intolerance?
Lactose intolerance is the inability of the body to digest lactose.
Yes! You read it right!
What happens when someone suffers from Lactose Intolerance?
In a normal scenario, whenever we consume products containing lactose, it reaches the small intestine where it is broken down into smaller pieces by an enzyme called lactase. These products are then absorbed as nutrients and give us energy. In lactose intolerance, the body doesn’t make enough lactase and thus the lactose is not digested. This lactose which remains undigested in the small intestine, then passes to the large intestine- the colon, where it sits and accumulates. In the colon the lactose is broken down by the bacteria, resulting in gas, bloating, stomach ache, etc.
For a detailed article on lactose intolerance to know the associated symptoms read the article on lactose intolerance by our expert *insert link of previous article on lactose intolerance*
If not milk and milk products then what?
Lactose intolerance in children can pose dietary challenges, particularly in India, where dairy is a key component of traditional meals. Milk, curd, paneer, and ghee feature prominently in both everyday meals and festive dishes. Parents may worry about ensuring adequate nutrition, especially calcium and vitamin D, without dairy. However, with thoughtful meal planning and creative substitutions, a balanced and healthy diet for lactose-intolerant kids is achievable.
Common dairy products containing lactose?
Parents, whose children have been diagnosed with lactose intolerance should know about the possible products that may contain lactose.
Milk: Apart from whole milk, it can also be a part of traditional sweets
Curd (Dahi): Consumed as a side dish or dessert
Paneer: Used in curries, snacks, and salads
Cheese: Increasingly popular in sandwiches and pizzas
Ghee: Used for cooking and flavoring food
Kheer, Payasam, and Halwa: Popular Indian desserts containing milk
Apart from the above, parents should also make sure to check the label of contents for the products brought from the market to know if it contains any lactose.
What are the Lactose-Free Alternatives?
There are many lactose-free options available in the present day which can be safely consumed in case of lactose intolerance.
Dairy Alternatives for Everyday Use
- Lactose-Free Milk: Available in most supermarkets, it retains the nutrients found in regular milk.
- Curd: One can opt for lactose-free curd or homemade versions using plant-based milk like coconut or almond milk.
- Tofu: It serves as a great alternative to curries and snacks and is free of lactose.
- Cheese: Aged cheeses like cheddar, parmesan, and gouda contain minimal lactose and are better tolerated.
- Plant-Based Milk: Almond, soy, oat, coconut, and rice milk are excellent substitutes for regular milk.
Calcium-Rich Non-Dairy Foods
Parents often worry about ensuring adequate calcium intake for lactose-intolerant children. Knowing about calcium-rich alternatives can help them plan a nutritious, well-balanced diet. Here are some foods that you can offer your child:
- Leafy Greens: Spinach, fenugreek (methi), and drumstick leaves
- Nuts and Seeds: Almonds, sesame seeds, chia seeds, and flaxseeds. These can be sprinkled over regular food.
- Vegetables: Broccoli, okra, and cauliflower
- Legumes: Chickpeas, kidney beans, and lentils
- Fortified Foods: Plant-based milk, fortified cereals, and juices
- Tofu: Rich in calcium and protein
Indian Meal Ideas for Lactose-Intolerant Kids
Since we in India have our own tastes and diet preferences, below are some options that can be chosen by Indian parents:
Breakfast Options
- Ragi porridge or oats cooked with almond or coconut milk
- Poha with peanuts and vegetables
- Idli or dosa with coconut chutney
- Smoothie with banana, spinach, and almond milk
Lunch Ideas
- Dal rice with stir-fried vegetables
- Roti with chana masala and cucumber salad
- Vegetable pulao with coconut-based raita
- Quinoa salad with tofu and fresh veggies
Snack Options
- Roasted chickpeas or makhana (fox nuts)
- Fresh fruit platter
- Peanut chaat with lemon and spices
- Coconut and jaggery ladoos
Dinner Suggestions
- Dosa with tomato chutney and vegetable curry
- Mixed vegetable khichdi with a side salad
- Tofu curry with rice
- Vegetable paratha with coconut chutney
Desserts
- Coconut payasam made with plant-based milk
- Fruit custard using oat or almond milk
- Coconut laddoo or peanut chikki
Tips for Parents to Manage Lactose Intolerance in Kids
Gradually Eliminate Dairy: Start by replacing one dairy product at a time with lactose-free alternatives.
Monitor Symptoms: Keep a food diary to track how different foods affect your child.
Cook Smart: Use coconut milk in curries, almond milk in smoothies, and tofu in paneer-based dishes.
Encourage Calcium-Rich Foods: Ensure your child’s diet includes ample non-dairy sources of calcium.
Educate the Child: In the case of children who are old enough to understand, parents should help them understand their condition so they can make informed food choices.
Read Food Labels: Look for hidden dairy in packaged foods, including baked goods and snacks.
Plan for School Meals: Provide healthy, dairy-free snacks and lunches for school. In case the child consumes their meals at school, then parents should give due information and ensure the child is served with lactose-free products.
Seek Professional Guidance: Consult a pediatric dietitian for personalized meal plans and nutritional advice.
Managing lactose intolerance in kids within the context of Indian diets is entirely achievable with thoughtful planning. By incorporating lactose-free alternatives, non-dairy calcium sources, and balanced meal options, parents can ensure their children grow up healthy and happy without missing out on delicious food.
References
https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
FAQs: Managing Lactose Intolerance in Kids
Common symptoms include bloating, gas, stomach pain, diarrhea, and nausea after consuming dairy products. If these symptoms are persistent, consult a doctor for proper evaluation.
No, they are different conditions. Lactose intolerance is the inability to digest lactose, while a milk allergy is an immune reaction to milk proteins. Milk allergies are often more severe.
Yes, many children with lactose intolerance can tolerate small amounts of aged cheeses like cheddar or lactose-free dairy products. It varies depending on the child’s tolerance level.
Include leafy greens, almonds, sesame seeds, broccoli, tofu, fortified plant-based milk, and legumes in their diet to ensure adequate calcium intake.
Homemade or store-bought lactose-free curd and plant-based curd (like coconut or almond curd) can be good alternatives. Regular curd may still contain lactose and can cause symptoms.
Include foods like fortified plant-based milk and cereals, mushrooms, and fish in the diet. Regular sunlight exposure is also important for natural Vitamin D synthesis.
Yes! Coconut payasam, ladoos made with jaggery and coconut, and fruit custards made with plant-based milk are great options.
Pack dairy-free snacks and meals for school. Educate your child on what foods to avoid and communicate with teachers or caregivers about their dietary restrictions.
In most cases, yes, but tolerance levels can vary over time. Some children might develop better tolerance as they grow, while others may need to avoid lactose for life.
If your child has persistent symptoms, nutritional concerns, or you need guidance on a balanced lactose-free diet, seek advice from a pediatric gastroenterologist and a dietitian.
Author: Dr. Parijat Ram Tripathi
Consultant Pediatric Gastroenterologist and Hepatologist