Meal Plan for Lactose Intolerance

Lactose intolerance is when there is not enough of the enzyme lactase to digest the milk sugar lactose. For more details of the condition please see our article on Lactose Intolerance.

This means that some dairy products have to be limited, but most people have a threshold and can tolerate small amounts of lactose. Also, there are some specially formulated low-lactose or lactose free manufactured products available which make a low lactose diet more tolerable.

Check labels: On ingredients lists make sure you check for the following: lactose (often used in medicines), milk, milk powder, milk solids, non-fat milk solids, cream, margarine, whey, whey solids, whey powder, whey syrup and sweetener.

The plan below is very low lactose, designed for caution and more extreme cases. If you only have a mild case of lactose intolerance, then you may be ok to tolerate small amounts of dairy foods that contain some lactose. The plan is based on an average weight individual with a sedentary job for weight maintenance. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

High fibre cereal (check food labels) or natural muesli + 200ml soya milk* + 1 tsp sugar
And/or 2 slices granary bread + margarine** + jam / honey
200ml fresh fruit juice
2 oatcakes
Drink water
Sandwich: 2 slices granary bread + margarine** + slice off bone chicken or ham
Mixed salad
Low fat natural yoghurt + fruit
Drink water
2 squares Easy Flapjacks
Item fruit
Drink water
Evening Meal
Large chicken breast or fillet white fish or lean red meat
Basmati rice or pasta or potatoes / sweet potatoes
Loads of veg or large salad
Drink water
No Allergy Fruit Smoothie
2-3 oatcakes or rye crispbread with low fat soft cheese

* to ensure adequate calcium, make sure the soya milk is calcium-enriched

** check food label

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.