Lactose-free dietary guidelines for children
Lactose is a sugar that naturally occurs in all types of milk. Since your child has been experiencing symptoms like:
Abdominal pain ( usually around or below the belly button)
Bloating (feeling like your belly is full of air)
Vomiting (mostly occurs in teens)
Diarrhoea ( can be foamy, bulky or watery)
Gas
These symptoms usually occur shortly after taking some milk or other dairy products, it could mean that they are lactose intolerant. This means their body is not producing enough lactase enzyme to break down lactose. Lactose intolerance can be temporary or permanent, but easily managed through diet control.
Here’s a food list to guide you on what your child shouldn’t eat and what they can replace it with:
Foods to avoid | Suggested alternatives/ Foods allowed |
Cow’s milk, goat’s milk, sheep’s milk and milk powder. | Lactose free cow’s milk, calcium-fortified plant-based milk products (like soy milk, oat milk, rice milk & almond milk). |
Ice-cream. | Lactose free ice cream. |
Cow, sheep, goat yoghurts in large amounts. | Lactose free yoghurts or regular yoghurts in small amounts. |
Cheese & cheese spreads.
| Avoid them, if consuming large amounts. 1-2 tablespoons is likely to be tolerated. |
Cream, sour cream or whipped cream.
| Avoid them, if consuming large amounts. 1-2 tablespoons is likely to be tolerated. |
| Margarine and butter are very low in lactose and are suitable on a lactose free diet. |
| All fruit and vegetables, meats, fish or seafood, chicken, eggs, breads, pasta/ spaghetti, rice, potatoes and flour are suitable. |
If your child must take a dairy product, eat it with other foods to tolerate it better.
Always check for Cow’s milk in food ingredients while buying products and before consumption. Look for these word;
Milk, milk by products, dry milk powder, and dry milk solids
Lactose
Whey ( this is milk that has gone sour)
When consuming cow’s milk or any dairy products ensure that they are well heated or processed to limit adverse reactions.
Enrich your child’s diet with other sources of protein and calcium by:
Selecting porridge flours with soya powder & amaranth (terere) leaves
Adding plant-based milk to their porridge, breakfast cereals or blended meals
Having a balanced diet; their plate should have a carbohydrate, protein, vegetable & fruit:
Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your child’s diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.