Lactose intolerance occurs when you are unable to digest lactose, a type of sugar found in milk and dairy products. If you cannot tolerate lactose, you’ll need to make some substitutions within your meal plan and be aware of some other factors.

Here are a few options you can try and some things you should be aware of:

• Buy lactose-free products. Look for lactose-free milk products in your grocery store. You can replace milk products in your meals and recipes with these.
• Use lactase. Another option is to treat milk products with an enzyme called lactase. A few drops of lactase in a glass of milk will break down most of the sugar, making it more tolerable. You can also take lactase in capsule or chewable tablet form.
• Pay attention to food labels. Some nondairy items contain a milk protein called casein. This protein is sometimes found in canned tuna fish or in meat products that may use it as a binding agent. Read all labels carefully.
• Avoid milk altogether. Replace milk with a milk substitute such as fortified soy, rice, or almond milk. Soups and sauces most often call for milk, so this is where milk substitutes work well. There are a variety of brands, and each seems to have its own appeal. Try them until you find one you enjoy. However, eliminating milk from the diet may result in a deficiency of certain vitamins and minerals. So, be sure to look for a well-fortified product that provides nearly the same vitamin A, vitamin D, and calcium as milk.

Keep these things in mind, and you’ll be able to enjoy a healthy meal plan. If you have any questions about your diet, consult a registered dietitian or your healthcare provider.