Can My Child Eat Dairy if Lactose Intolerant?
By
Holley Grainger |
Published:
Feb 1, 2021 | Latest updated:
Jan 29, 2021
Your child doesn’t have to give up dairy foods because he/she is lactose intolerant. There are many delicious low lactose and lactose free options available. Check out these ideas and recipe!
Thank you to US Dairy for sponsoring this blog post and video!
What Can My Lactose Intolerant Child Eat?
- Hard, aged cheeses like Cheddar, Swiss, Parmesan and Colby Jack may still be enjoyed because they naturally contain a minimal amount of lactose. Thank goodness your kiddos can still enjoy their favorite cheese with crackers, sandwich skewers, and spaghetti with Parmesan.
- Regular and Greek style yogurts are also options for people with lactose intolerance because they contain live and active cultures that help to digest lactose. In fact, Greek- and Icelandic-style yogurts have even less lactose because they are strained for so long. This means that nothing is standing between your child and a delicious yogurt and fruit parfait.
- Milk! Lactose free milk to be exact. Best of all, it is 100% REAL cow’s milk – just without the lactose. Lactose-free milk is a great way to keep dairy foods in your life because it is real dairy and a great source of the same nine essential nutrients found in regular milk including calcium, protein, vitamin D and B12. So people – kids or adults – with lactose intolerance can still enjoy real milk in their cereal, smoothie and, of course, by the glass without discomfort.
Recipe: Strawberry Lemonade Smoothie
How Much Lactose is in Various Dairy Foods?
Each person with lactose intolerance is likely able to tolerate varying degrees of lactose. That’s because one size does not fit all. It is all about understanding how much lactose is in the foods you love and how much you can handle at once.
Use this chart to help find the varying amounts of lactose found in dairy foods.
How to Eat More Foods with Dairy when Lactose Intolerant
It is very possible that your child can still enjoy the recommended three servings of low-fat or fat-free dairy foods every day. These strategies and solutions mean that a child with lactose intolerance can still get the benefits of dairy’s nutrition which is so important for growth and development.
- Try It. Opt for lactose-free milk and milk products. These products are made from REAL milk just without the lactose. They taste great and provide the same nutrients as regular dairy foods.
- Sip It. Start with a small amount of milk daily and increase slowly over several days or weeks to increase tolerance.
- Stir It. Mix milk with other foods such as soups and cereal. Blend milk with fruit to make a smoothie or include milk with meals. Solid foods help slow digestion and allows the body more time to digest lactose.
- Slice It. Top sandwiches or crackers with natural cheeses such as Cheddar, Colby, Monterey Jack, mozzarella and Swiss. These cheeses are low in lactose.
- Shred It. Shred your favorite natural cheese onto veggies, pastas and salads. It’s an easy way to get dairy that is low in lactose.
- Spoon It. Enjoy easy-to-digest yogurt. The live and active cultures in yogurt help to digest lactose.
Arm yourself with these simple (and delicious) solutions so that loved ones with LI can still enjoy their favorite dairy foods in varying amounts and forms. Thankfully, you don’t have to give up dairy foods and the great taste and health benefits that come with them!
Recipe: Skillet Lasagna
Lactose Intolerance Resources
What to know more about lactose intolerance? Check out some of these
More Dairy Recipes Your Children Will Love
Cheesy Roast Beef Pinwheels
Healthier “Lunchable” Pizza Lunchbox
4 Easy Ways to Add More Dairy to Your Children’s Diet
Super Greens Smoothie
Homemade Vanilla Ice Cream in a Bag
(Note: use LI milk)
Pin these Ideas!!
