Lactose Free Diet Plan

Lactose Free Diet Plan – Overview

Many people would not do without dairy in their lives. Dairy such as milk is also a versatile product used in many recipes.

However, countless individuals report different health disorders because of their consumption of dairy products.

Those that stopped consuming dairy products noticed a big difference, usually more positive in their health.

When starting a dairy-free diet, many people with lactose intolerance do not know what they should and should not consume.

Before adopting the diet, there are a handful of considerations to make.

This article guides you on a brief explanation of foods to include in your lactose-free diet, the pros, and cons of the diet, and a sample seven-day lactose-free diet plan.

Also, check our blog for a complete lactose-free food list.

What Is Lactose Intolerance?

Lactose is a complex carbohydrate or sugar found in large quantities in dairy products such as milk and cheese.  

The phrase describes a collection of individuals who cannot digest lactose effectively.

The cause of Lactose intolerance is a deficiency in the enzyme lactase, which is responsible for breaking down lactose in the body.

Lactase insufficiency can result in various symptoms in the body, including gas, bloating, cramps, and diarrhea, among others.

People who are lactose intolerant should follow a diet that is either lactose-free or low in lactose. An alternative term for this diet is the “dairy-free diet.”

Your doctor might recommend lactase enzyme pills or syrup if you prefer to consume dairy products or have no choice but to do so due to dietary requirements.

The prescribed medication helps digest lactose, preventing any additional symptoms of lactose intolerance in the body.

What Foods Can You Consume On Lactose-Free Diet?

Lactose Free Diet Plan

Lactose Free Diet Plan – What Foods Can You Consume

People following a dairy-free diet exclude all or nearly all items that include milk, casein, whey, and milk sugars, among other things.

Those with a milk allergy should avoid all cows’ milk and any items containing milk or whey protein.

They should also avoid other animal milk (such as goat’s milk) as these may not be suitable for them too.

You may get uncomfortable sensations if you consume dairy products, but you will not experience any potentially life-threatening allergic responses in most cases.

To see if your health improves, you may want to try going a few days without dairy products. Below is what you can and cannot eat on a lactose-free diet.


  • Alternatives to cow’s milk
  • Dairy-free foods with high calcium, protein, and vitamin D content
  • Products with the label “dairy-free” (consume in moderation)
  • Non-dairy products made without milk (consume in moderation)

What you should avoid

  • Animal milk
  • Milk-based foodstuffs
  • Dairy-based foods
  • Milk-contaminated foodstuffs

Pros and Cons of a Lactose-Free Diet

Lactose Free Diet Plan

Lactose Free Diet Plan – Pros and Cons of a Lactose-Free Diet

Unless you have an allergic response to dairy, a dairy-free diet might not suit everyone. There are several advantages and disadvantages to avoiding dairy products.


  • A dairy-free diet is necessary for everyone with a milk allergy to prevent exposure and potentially dangerous allergic responses.
  • Those with lactose intolerance or other dairy sensitivities can benefit from eliminating dairy products, which can alleviate discomfort and agony.
  • It is healthy to adopt a lactose-free diet plan if one gets sufficient calcium and other elements generally present in dairy products.
  • Dairy-free options are widely available in the vast majority of grocery stores.
  • Those sensitive or intolerant to dairy may eat minimal amounts of dairy products making the diet plan highly flexible. It is possible to maintain the lactose-free diet indefinitely if the foods you choose meet all your nutritional requirements.


  • Dairy-free diets necessitate some preparation to ensure that you eat at restaurants or a friend’s house without compromising your health. You must also plan on-dairy sources of protein, calcium, vitamin D, and other nutrients to ensure you get all your nutritional needs.
  • Certain dairy-free products are more expensive than their dairy equivalents.
  • Avoiding milk and milk products is simple, but completely cutting out dairy from your diet is more difficult because so many other foods include small quantities of the proteins present in dairy.

Simple 7-Day Lactose-Free Diet Plan

Lactose Free Diet Plan

Lactose Free Diet Plan – Simple 7-Day Lactose-Free Diet Plan

Final Thoughts

Lactose is a sugar found in dairy products such as milk, cheese, and butter, among other things. It is also present in various processed foods, baked products, cream-based sauces, and other readily available meals.

People suffering from lactose intolerance may find it beneficial to follow a lactose-free diet to reduce their symptoms.

It is also possible for some people to reduce their dairy product consumption by following a lactose-free diet.

If you suspect you have lactose intolerance, it is advisable to seek medical advice before going on a lactose-free diet.

Printable Lactose Free Diet Plan (PDF)

DayBreakfastLunchDinnerSnack (To take in between meals)
1Oatmeal cooked with almond milk, nut butter, and a bananaRed curry and lentil soup with kaleSlow cooker Moroccan beef stew, couscous and a spring mix of greens with olive oilSpiced sweet potato wedges
2Smoothie with frozen mixed berries, pea protein, and coconut milkChopped salad with oil and vinegar dressingSalmon fillet with brown rice, steamed veggies, and homemade mashed potatoesSpicy bean & corn dip
3Turkey and Veggie English Muffin Sandwich; Simple Green JuiceBurrito bowl and sour cream)Stir fry with rice or noodle base, lots of veggies, and protein of choiceApple slices with almond butter
4Homemade pancakes made with almond milkItalian tuna and beans salad; whole wheat rosemary crackersVeggie California burger on dairy-free bunDairy-free popcorn with salt
5Scrambled eggs with sautéed spinach, peppers, and mushroomsBBQ chicken wingsSpinach spaghetti with garlic and oil, and tomato soupSpiced kale crisps
6California Summer Vegetable Omelet (omit cheese); 8 ounces orange juiceChicken salad wrap with romaine lettuce and tomatoesHoney glazed rosemary pork with broccoli and olive oilA big bowl of fruit salad
75-Minute Avocado and Egg Toast; Dairy-Free Strawberry Banana SmoothieCitrus, Kale, and Quinoa Salad with Rainbow Vegetable SoupChicken Masala with brown riceVeggie sticks with hummus

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