I remember when my oldest started having sudden, intense stomach aches around age 8. One day, after a trip to a park in Royal Oak followed by an ice cream cone, she was in so much pain I had to pull her home in the wagon — she couldn’t even walk the three blocks back. Ice cream leading to stomach pain? I suspected lactose intolerance, and I was right.
Lactose intolerance in kids is more common than you might think but it doesn’t have to slow your child down. With the right knowledge and a few simple dietary tweaks, your child can enjoy a happy, healthy life without discomfort.
What do parents need to know about lactose intolerance in kids?
We spoke with Kelli Cortez, a metro Detroit Registered Dietitian Nutritionist, to get the facts about lactose intolerance in children and practical tips for managing it.
What are symptoms of lactose intolerance in kids?
Lactose intolerance happens when the body doesn’t produce enough lactase, the enzyme needed to break down lactose — the natural sugar found in milk and dairy products. Without enough lactase, kids may experience uncomfortable digestive symptoms after consuming dairy.
Common symptoms of lactose intolerance in children include:
- bloating
- gas
- stomach cramps
- diarrhea
- nausea
“If your child complains of an upset stomach, bloating or gas after drinking milk or eating ice cream, lactose intolerance could be the culprit,” Cortez explains. However, these symptoms can overlap with other conditions, so it’s important to consult with your child’s doctor for an accurate diagnosis.
How common is lactose intolerance in kids?
Lactose intolerance is very common, and more prevalent in certain ethnic groups,” Cortez explains. As many as 75% of African Americans are lactose intolerant. It’s also more prevalent among Asian American, Hispanic and Native American populations.
While lactose intolerance typically becomes more noticeable in older children, it can affect kids at any age.
Does lactose intolerance mean no more dairy?
Good news: lactose intolerance doesn’t mean your child has to give up all dairy. Many kids can still enjoy certain dairy foods without discomfort, and there are plenty of lactose-free options that provide the same essential nutrients.
“From a nutritional standpoint, it’s important to include dairy foods in your child’s diet, and there are plenty of alternatives, so lactose intolerance doesn’t have to slow your child down,” she says. “You don’t have to eliminate dairy altogether.”
Meeting nutritional needs with lactose intolerance
Milk and dairy foods are rich sources of calcium and vitamin D, both of which are crucial for your child’s bone growth and overall development. But if traditional dairy is off the table, there are plenty of ways to ensure your child gets the nutrients they need.
Here’s how to keep your child’s nutrition on track:
Try lactose-free dairy products
- Lactose-free milk is real dairy with the enzyme lactase added to break down lactose, making it easier to digest. It comes in whole and low-fat versions and contains the same nutrients as regular milk.
Experiment with tolerance levels
- Some kids can tolerate small amounts of dairy without issues. Start by offering small servings of milk with meals or trying hard cheeses like cheddar or Swiss, which naturally have lower lactose levels.
Incorporate yogurt
- Many kids with lactose intolerance can enjoy yogurt, as it contains live cultures that help break down lactose during digestion.
Focus on calcium-rich non-dairy foods
- Include leafy green vegetables, tofu and canned salmon with bones to boost calcium intake.
Supplement when necessary — but only under a doctor’s advice
- If your child isn’t getting enough calcium or vitamin D from their diet, talk to your doctor about supplements.
Everyday tips for managing lactose intolerance in kids
Managing lactose intolerance is all about finding what works for your child. Symptoms and tolerance levels vary from person to person, so a little experimentation goes a long way. We found success with these tips.
Practical tips include:
- Track symptoms to identify problem foods
- Pair dairy with meals rather than having it on an empty stomach, which can reduce symptoms.
- Read food labels carefully as lactose can be hidden in processed foods like bread, cereals and even lunch meats.
And remember, it’s not just about avoiding discomfort—food should still be fun. “I don’t want people to believe that their child can’t have certain foods because of lactose intolerance,” says Cortez.
When to see a doctor
If your child’s symptoms persist or worsen, consult your pediatrician. Lactose intolerance shares symptoms with other digestive issues like irritable bowel syndrome or milk protein allergies, so it’s important to rule out other conditions.
Lactose intolerance in kids doesn’t have to be a big deal. By understanding your child’s needs and making thoughtful choices, you can keep them healthy, active and most importantly happy.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Find them at milkmeansmore.org. Find more tips on how to help your kids eat healthy at Metro Parent.
