Is Lactose Harmful to Children? Facts and Myths About Lactose Intolerance
Lactose is a natural milk sugar found in milk and dairy products. Although most children tolerate lactose well, some may have trouble digesting it. Lactose intolerance is increasingly being diagnosed, prompting parents to introduce a lactose-free diet for their children. Is lactose actually harmful to children? What are the facts and myths about lactose intolerance? We answer the most important questions.
What is lactose intolerance?
Lactose intolerance is a condition in which a child's body does not produce enough lactase, an enzyme necessary to digest lactose. This results in digestive problems such as:
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Bloating,
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Abdominal pain,
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Diarrhea,
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Excessive gas. Lactose intolerance is different from cow's milk protein allergy - the latter is an immune system reaction, while intolerance results from a digestive enzyme deficiency.
Facts and myths about lactose intolerance
1. Lactose intolerance occurs in every child – MYTH
Not all children have trouble digesting lactose. Many produce enough lactase, which allows them to consume milk and dairy products without problems.
2. Lactose intolerance is innate – PARTIAL TRUTH
In some children, symptoms of lactose intolerance may appear later in life, particularly after the age of 3, when natural lactase production may decline.
3. Children with lactose intolerance cannot consume dairy products – MYTH
Some dairy products, such as natural yogurts or ripened cheeses, contain smaller amounts of lactose and may be well tolerated.
4. A lactose-free diet for a child is always necessary – MYTH
If your child does not show symptoms of lactose intolerance, there is no need to eliminate dairy products from his or her diet.
5. A lactose-free diet for children must be well balanced – FACT
Eliminating milk and dairy products can lead to calcium and vitamin D deficiencies, so children's diets must be appropriately supplemented.
How to recognize lactose intolerance?
If your child complains of abdominal pain after drinking milk, it is worth doing the following:
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Elimination test – temporary withdrawal of lactose and observation of symptoms,
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Hydrogen test – testing the level of hydrogen in exhaled air after consuming lactose,
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Lactase test – enzymatic test.
Lactose-free diet for children – what to give instead of milk?
A healthy lactose-free diet for your child should include adequate sources of calcium and protein. Here are some alternatives:
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Plant milk (coconut, almond, oat, soy),
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Lactose-free yogurts,
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Tofu,
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Green vegetables (broccoli, kale, spinach),
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Nuts and seeds,
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Fish rich in calcium (salmon, sardines).
Menu for a child with lactose intolerance
To ensure a lactose-free diet for children is properly balanced, it is worth planning meals.
Dairy-free diet - weekly menu for children
Monday
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Breakfast : Oatmeal with almond milk and fruit,
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Lunchbox for children for school : Sandwiches with hummus and vegetables,
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School meal for children : Roasted chicken with buckwheat and salad,
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Dinner : Banana pancakes without milk.
Tuesday
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Breakfast : Fruit smoothie with coconut milk,
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Lunchbox for children for school : Salad with millet and tofu,
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School meal for children : Creamy pumpkin soup,
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Dinner : Wholegrain bread with avocado paste.
Wednesday
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Breakfast : Scrambled eggs with coconut oil,
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Lunchbox for children for school : Vegetables with hummus and bread,
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School meal for children : Rice with vegetables and grilled salmon,
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Dinner : A sandwich with chickpea paste.
Thursday
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Breakfast : Omelette with vegetables,
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Lunchbox for kids for school : Fruits and nuts,
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School meal for children : Baked sweet potato with beans and avocado,
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Dinner : Millet with apples.
Friday
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Breakfast : Smoothie with banana and oat milk,
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Lunchbox for kids for school : Whole grain wrap with hummus,
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School meal for children : Rice noodles with vegetables,
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Dinner : Roasted vegetables with olive oil.
Summary
Lactose is not harmful to all children, but lactose intolerance can cause digestive problems in some. A healthy diet for a child should be tailored to their individual needs. If a lactose-free diet is necessary for a child, it is worth replacing dairy products with appropriate plant products. A school lunchbox for children and a school meal for children should be well-balanced to provide all the necessary nutrients. The key is education, observation of the child and making appropriate changes to the diet under the supervision of a specialist.
