Balanced lactose free diet plan

A lactose-free diet is necessary for people with lactose intolerance, which is a common condition among multiple ethnic and geographic groups. Such a diet does not necessarily lead to weight loss, but it helps to avoid unpleasant symptoms associated with the use of dairy products in people who are lactose intolerant. It is important to maintain the balance of all essential microelements, in particular calcium. This will help to create an effective and healthy menu, minimizing the risks associated with the lack of important nutritional components.

What are the benefits of lactose-free diet plan

A lactose-free diet is healthy for people with lactose intolerance, a condition that occurs due to insufficient production of the lactase enzyme needed to break down the milk sugar lactose. And although lactose by itself is not required for the absorption of calcium, dairy products happen to be one of its sources.

Lactose intolerance can often manifest itself in the form of the following symptoms: diarrhea, intestinal bloating, spasms, nausea, and abdominal pain. A lactose-free diet can help avoid these symptoms. However, when creating a lactose-free diet, it is important to consult with a specialist to avoid deficiencies in calcium and other nutrients necessary for health.

Developing a balanced nutrition  menu for lactose intolerance is your opportunity to forget about the problems listed above and start living a full life. It’s important, however, to consult with a specialist who will be able to professionally choose products for your individual needs and requirements.

Allowed and prohibited foods in lactose-free diet

Ольга Безугла

When following a lactose-free diet plan, it is important to carefully check product labels to avoid lactose. Although lactose is often found in a variety of foods, looking for the ‘Lactose Free’ label can help reduce the risk of lactose consumption. Cooking by yourself is also an effective way to control the lactose content in your diet. Although it’s important to pay attention that you are getting enough calcium and other essential nutrients from various sources.

Here are the products you can add to the menu:

  • meat, fish;
  • fruits, vegetables, dried fruits, nuts, legumes;
  • cereals, pasta, bread and loaves with a lactose-free label;
  • alcohol, but only following careful reading of the contents on the label;
  • vegetable oil.

Green vegetables can also be a helpful part of your nutrition. They contain a large number of vitamins and elements that allow you to partially replace resources lost due to the lack of lactose products. You can also avoid giving up milk itself, since only animal products are unavailable to you. Lactose free milk nutrition includes soy, coconut, almond, oat and rice milk, which can be consumed safely and won’t cause any health issues.

безлактозне харчування Lactose is found in the following products:

Dairy produce:

  • Ordinary milk (cow’s, goat’s, sheep’s).
  • Fermented milk products: yogurt, kefir, sour cream.
  • Cheeses (hard, soft, processed cheeses).


  • Hot chocolate, milkshakes.
  • Coffee and tea with cream or plain milk.

Bakery and desserts:

  • Pancakes, fritters, waffles that use milk in the cooking process.
  • Cakes, cookies, pastry that contains milk or milk products.
  • Ice cream, creams, puddings.

Premade food and sauces:

  • Milk soups, sauces based on milk (for example, bechamel).
  • Ready meals, snacks that may contain lactose.

Processed and packaged products:

  • Appetizers, snacks that may contain lactose (for example, some types of chips or crackers).
  • Glazes, chocolate, some types of confectionery.

Important to note that lactose can be a hidden ingredient in many processed foods, so it’s recommended to always check labels, even if the product doesn’t look like it contains dairy ingredients at first glance.

Does a lactose-free diet help you lose weight

Lactose-free diet is not developed for weight loss, but to avoid digestive problems in people with lactose intolerance. Although it does not in itself guarantee losing weight, a balanced nutrition plan with all the necessary microelements and vitamins, especially calcium, can be developed with the help of a specialist.

We also recommend that you pay attention to several important nutritional principles that will help you avoid problems:

  • It is important to read the contents of products on their packaging and choose those that do not contain lactose.
  • It is useful to expand your diet to ensure it is balanced and has sufficient variety. 

The professional approach of a nutritionist or doctor will help to achieve optimal results.

Order a nutritional selection

  • The cost of the initial consultation with Dr. Olga Bezugla (unaccompanied) 150 $
  • Clinic nutritionist (unaccompanied) 100 $
  • The cost of dietary support for a month 100 $

Contact me:



Kyiv, Kozhumiatskaya street, 16 B


I will help you solve your problem and achieve the desired results.