A lactose-free diet focuses on reducing or eliminating foods that contain lactose, such as cow’s milk, goat’s milk, yogurt, butter, and cheese. The level of lactose intolerance can vary from person to person, so in some cases it may not be necessary to cut these foods out completely.

Lactose intolerance happens when the body produces little or no lactase, the enzyme that digests and absorbs lactose, the sugar found in milk and dairy products. This can cause symptoms like gas, abdominal pain, and diarrhea.

To avoid calcium deficiency, it is recommended to include foods rich in this mineral, such as sesame seeds, sardines, almonds, and tofu, along with other calcium-rich options.

List of food to eat

The following foods are recommended in a lactose-free diet:

Vegetables such as spinach, watercress, arugula, kale, mustard greens, okra, and amaranth
Fruits such as oranges, apples, bananas, strawberries, pears, persimmons, mangoes, melons, and watermelons
Lactose-free dairy products such as lactose-free milk, yogurt, and cheese
Seeds such as flaxseed, sesame, chia, and sunflower
Nuts such as Brazil nuts, almonds, walnuts, and cashews
Whole grains such as brown rice, whole wheat pasta, whole wheat bread, and oats
Legumes such as beans, soy, lentils, and chickpeas
Protein sources such as tofu, fish, seafood, chicken, turkey, duck, quail, and eggs
Tubers such as cassava, yam, taro, parsnip, potatoes, and sweet potatoes

Fortified plant-based yogurts and beverages with added calcium and vitamin D can also be included, such as soy yogurt, soy cheese, and drinks made from oats, rice, almonds, hazelnuts, or coconut.

List of food to avoid

In a lactose-free diet, it is best to limit or avoid foods containing lactose, such as:

Cow’s milk
Goat’s milk
Evaporated milk
Chocolate milk
Condensed milk
Cream
Cheese
Yogurt
Whey protein

Always check product labels, since some cookies, breads, and sauces may also contain lactose.

Any reduction or elimination of lactose-containing foods should be done with guidance from a doctor or dietitian, as these foods also provide essential nutrients that help prevent conditions like rickets, anemia, and poor growth.

Sample meal plan for a lactose-free diet

Below is an example of a 3-day meal plan for a lactose-free diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup fennel tea, 1 pancake made with ½ banana, cinnamon, 2 tbsp plant-based drink, and 1 tbsp oat flour, filled with 1 tbsp peanut butter	1 cup lemon balm tea, 1 cup granola with 100 ml almond drink, 6 strawberries	Omelet with 1 egg and spinach, 2 corn crackers, 1 cup fresh guava juice
Morning snack	Smoothie with 2 tbsp chopped avocado, rice drink, and 1 tbsp brewer’s yeast	1 baked apple with 1 tbsp oats and cinnamon	1 sliced banana with 1 tsp peanut butter and 1 tsp sunflower seeds
Lunch	2 baked sardines, 3 tbsp brown rice, 4 tbsp white bean salad with tomato and onion, 3 tbsp cooked spinach with 1 tsp olive oil, 2 pineapple slices	4 tbsp ground beef with homemade tomato sauce, 1 cup whole wheat pasta, 1 side salad of lettuce, watercress, and arugula with 1 tsp olive oil, 1 pear	1 grilled fish fillet, 2 boiled potatoes, 2 tbsp cooked beans, 1 side salad of okra, cucumber, and carrot with olive oil and lemon, 1 tangerine
Afternoon snack	1 soy yogurt with 1 chopped kiwi and 1 tbsp sunflower seeds	Smoothie with 200 ml almond drink, 2 tbsp chopped papaya, and 2 walnuts	Porridge made with 2 tbsp oat flour, 200 ml plant-based drink, a pinch of cinnamon, and ½ chopped banana
Dinner	1 grilled chicken fillet, 2 tbsp cooked quinoa, 1 side salad of arugula, amaranth greens, chicory, and tomato with 1 tbsp olive oil, 1 slice of melon	200 g grilled tofu, 2 tbsp brown rice, 2 tbsp lentil salad, 4 tbsp sautéed malabar spinach, 1 hog plum	3 tbsp braised beef shank with 1 medium boiled potato, 3 tbsp cooked beans, 4 tbsp broccoli, okra, and carrot salad with 1 tsp olive oil, 8 grapes

The foods and portions listed here are just an example. A lactose-free diet should always be adapted to the level of intolerance of each person. A dietitian can provide a full evaluation and create an individualized plan.

Supplements and enzymes

The enzyme lactase may be prescribed by a doctor or dietitian to support digestion of dairy products and help prevent symptoms like gas, diarrhea, and abdominal pain.

Since calcium and vitamin D intake may be lower in a lactose-free diet, supplements may also be recommended to prevent deficiencies.

How to improve calcium absorption

To enhance calcium absorption, regular physical activity such as strength training, running, and walking is advised, as these exercises help the body incorporate calcium into the bones.

Certain compounds like oxalic acid and phytic acid, found in foods such as spinach, beans, lentils, nuts, and brown rice, can reduce calcium absorption. Soaking cereals and legumes, sprouting, and cooking in water can help lower these compounds and support calcium absorption.

It is also recommended to avoid eating calcium-rich foods at the same time as foods that interfere with absorption, such as salt, sodium-rich foods, and caffeinated drinks like coffee, chocolate, black tea, mate tea, and green tea.

Lactose-Free Diet: Foods to Eat & Avoid (w/ Sample 3-Day Meal Plan)

List of food to eat

List of food to avoid

Sample meal plan for a lactose-free diet

Supplements and enzymes

How to improve calcium absorption

References