The Diet of a Lactose Intolerant Person

“If for any reason you’re lactose intolerant and decide it magically went away because you decided you wanted milk, don’t.”

Lactose intolerance is a digestive related turmoil brought about by the failure to process lactose, the fundamental carbohydrate in dairy items. 

It can cause different manifestations, including bloating, the diarrhea and stomach cramps. 

Individuals with lactose intolerance don’t make enough of the protein lactase, which is expected to process lactose.

lactose intolerant person


There are two types of lactose intolerance:

Primary lactose intolerance is the most common one. It is majorly caused due to decrease in production lactase as the time passes and person grows old. This makes intake of lactose difficult to process. 

Secondary lactose intolerance is quite rare as such. It comes into action because of illness such as stomach bug or something as serious as celiac disease. Temporary decline in consumption can be caused due to inflammation in the gut wall. 


Symptoms that are found in majority of the lactose intolerant people are:

  1. Gas
  2. Diarrhea
  3. Bloating
  4. Stomach cramps


1. Take Enzyme supplements

Taking enzyme pills can help in getting rid of lactose intolerance. But the effectiveness of pills differentiates from person to person. 

2. Lactose intake

Another method that can help you rid of intolerance to lactose is to consume small amount of lactose in your diet regularly. This can help your body to get familiarize with lactose and adapt to it with time. 

3. Probiotics and Prebiotics:

Probiotics are microorganisms that give medical advantages when taken.  Prebiotics are kinds of fiber that work as nourishment for these bacteria. They feed the gainful bacteria you as of now have in your gut, so they flourish. 

The two probiotics and prebiotics have been witnessed to diminish symptoms of lactose intolerance.

A few sorts of probiotics and prebiotics might be more compelling than others for individuals with lactose intolerance.  

One of the most advantageous probiotics is believed to be Bifidobacteria, regularly found in probiotic yogurts and enhancements.

Avoid Food:

Lactose is mainly found in dairy eating items and products that carries dairy. 

  1. Cow’s milk
  2. Cheese
  3. Ice cream
  4. Yogurt 
  5. Butter
  6. Cookies/ biscuits
  7. Readymade food items
  8. Gravies
  9. Desserts and custards
  10. Cakes
  11. Breakfast cereals
  12. Chocolates and sweets
  13. Potato chips 
  14. Milk byproducts
  15. Processed meats, etc.

Non dairy sources:

  1. Calcium rich food- Almonds, soy or oat milk, juices, etc.
  2. High calcium plants food
  3. Tofu 
  4. Broccoli
  5. Soybeans
  6. Dried figs
  7. Non-dairy milk
  8. Fruit or vegetable juices
  9. Almond butter

A lactose intolerant individual has to sacrifice a lot of things cause of this condition. But with right amount of intakes and taking precautions, one can lead a healthy and stress free life. If the diet goes as per plan, you can also enjoy the benefits of dairy once in a while or even regularly.  

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