Ensuring proper nutrition in children who are lactose intolerant can be a challenge, but it is entirely achievable with careful dietary planning and substitutions. Lactose intolerance, the inability to digest lactose (the sugar found in milk), can lead to symptoms such as bloating, diarrhoea, and abdominal pain when dairy products are consumed. Since dairy products are a primary source of calcium, vitamin D, and other essential nutrients for children, parents and caregivers need to find alternative ways to meet their child’s nutritional needs without causing discomfort.
To understand how parents can ensure nutrition in their children who are lactose intolerant, OnlyMyHealth team interacted with Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Here’s a guide on how to ensure adequate nutrition for lactose-intolerant children:
1. Calcium-Rich Alternatives
Calcium is crucial for children's bone health, growth, and development. Since dairy is a major source of calcium, lactose-intolerant children need alternative sources to ensure they get enough.
Fortified non-dairy milk: Abhilasha said, “Many plant-based milk alternatives like almond, soy, oat, and coconut milk are fortified with calcium and vitamin D, making them excellent substitutes for regular milk.” Make sure to choose unsweetened versions to avoid excess sugar.
Leafy green vegetables: Dark, leafy greens like kale, bok choy, spinach, and collard greens are rich in calcium. “These can be incorporated into meals through salads, smoothies, or cooked dishes,” Abhilasha suggested.
Calcium-fortified foods: Some juices, cereals, and bread are fortified with calcium. “Check labels to ensure they offer significant amounts of calcium per serving,” Abhilasha warned.
Tofu: Fortified tofu (often referred to as "calcium-set" tofu) is another great source of calcium and can be used in a variety of dishes, from stir-fries to salads.
Nuts and seeds: According to Abhilasha, almonds, chia seeds, and sesame seeds (like tahini) also provide calcium. These can be included in snacks or added to meals for extra nutrition.
2. Vitamin D Sources
Vitamin D is essential for calcium absorption and bone health. “Many children get vitamin D from fortified dairy products, but for lactose-intolerant children, alternatives are needed,” Abhilasha said.
Fortified non-dairy milk: Like calcium, many non-dairy milk options are also fortified with vitamin D.
Sunlight: Encourage children to spend some time outdoors in sunlight, which helps the body synthesise vitamin D naturally. However, Abhilasha advised to make sure to balance sun exposure with skin protection.
Fatty fish: Salmon, mackerel, and sardines are rich in vitamin D and can be added to a child's diet, provided they are not allergic to fish.
Vitamin D supplements: If dietary sources of vitamin D are inadequate, supplements may be necessary. Consult a paediatrician to determine the appropriate dosage.
Also read: Are You Lactose Intolerant? Here Are 5 Ways to Fulfill Your Calcium Needs
3. Protein Alternatives
While dairy products are a good source of protein, there are many other sources of protein available for lactose-intolerant children.
Plant-based protein sources: “Beans, lentils, chickpeas, quinoa, and soy products like tofu and tempeh are rich in protein,” Abhilasha noted. These foods can be incorporated into meals in various ways, such as soups, salads, or as a base for main dishes.
Meat, poultry, and fish: Lean meats, chicken, turkey, eggs, and fish provide high-quality protein. These can be included in a child’s diet in suitable quantities based on their age and nutritional requirements.
Nuts and seeds: In addition to providing calcium, nuts and seeds like almonds, sunflower seeds, and flaxseeds also offer protein. Nut butters, such as peanut or almond butter, can be spread on whole-grain bread or added to smoothies.
4. Probiotic Options
Dairy is often associated with probiotic-rich foods like yoghurt. “Probiotics support digestive health and immune function, and lactose-intolerant children can still benefit from them through dairy-free options,” Abhilasha explained.
Non-dairy yoghurts: Look for plant-based yoghurts made from almond, soy, or coconut milk that are fortified with probiotics.
Fermented foods: Sauerkraut, kimchi, and miso are excellent sources of probiotics and can be included in a child’s diet to support gut health.
5. Ensure Sufficient Fats
Healthy fats are vital for brain development, especially in children. While whole milk is a common source of fat, there are plenty of lactose-free options available.
Avocados: Rich in monounsaturated fats, avocados are a nutritious, kid-friendly food that can be mashed on toast, blended into smoothies, or added to salads.
Nuts and seeds: These are great sources of both protein and healthy fats. Nut butters, chia seeds, and flaxseeds can be used in snacks, smoothies, or as toppings.
Fatty fish: Salmon and mackerel, which are high in omega-3 fatty acids, also support brain development and overall health.
6. Iron-Rich Foods
Some children may rely on dairy for iron-fortified foods. “However, lactose-intolerant children can get their iron from alternative sources,” Abhilasha said.
Legumes: Beans, lentils, and chickpeas are excellent plant-based sources of iron.
Fortified cereals: Many breakfast cereals are fortified with iron and can be a convenient way to ensure children get enough.
Lean meats: Chicken, turkey, and beef are good sources of easily absorbed heme iron.
Spinach and broccoli: Green vegetables like spinach and broccoli also provide iron, though pairing them with a vitamin C source (like tomatoes or oranges) can enhance absorption.
Abhilasha recommended, “If you're concerned about your child's nutritional intake, consulting a paediatrician or a registered dietitian can be helpful.” They can assess your child’s specific nutritional needs and suggest a balanced meal plan that ensures all essential nutrients are met without relying on lactose-containing foods.
Conclusion
With careful planning, children who are lactose intolerant can enjoy a balanced and nutritious diet. By incorporating calcium-rich foods, vitamin D sources, protein alternatives, and healthy fats, you can ensure your child’s nutritional needs are met while avoiding the discomfort caused by lactose. A varied diet that includes plant-based alternatives, lactose-free dairy products, and fortified foods will help maintain their health and support their growth and development.