5 tips for dealing with dairy-intolerance

Dairy intolerances can be a challenging issue for parents to navigate. It can be difficult to know what foods are safe for your child, and how to manage social situations where dairy products are everywhere! But with some simple tips and tricks, it's possible to live with a dairy intolerance and still enjoy a healthy and varied diet, as well as minimise stress.

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Here are five tips to help you manage your child’s dairy intolerance day to day:


1. Experiment with dairy-free alternatives

When you first discover that your child has a dairy intolerance, it can be overwhelming to think about all the foods that are now off-limits. But instead of focusing on what they CAN’T eat, try to keep in mind the variety of options that they can enjoy – there are so many delicious dairy-free alternatives out there that are worth exploring. Soy, almond, and oat milk are all great alternatives to dairy milk, and there are plenty of dairy-free yoghurts and cheeses on the market too. Don’t be afraid to try out different brands and varieties until you find ones that you and your child like. And remember to be vigilant about checking labels – Dairy can be hidden in many foods, including baked goods, sauces, and soups. Look for words such as whey, casein, and lactose on food labels, which are all dairy-based ingredients.

2. Plan ahead for meals

Planning meals in advance is always a good idea, but it’s especially important when your child has a dairy (or any other!) intolerance. Take the time to sit down and plan out your meals for the week, making sure to include plenty of variety and nutrition. This will help you avoid last-minute trips to the supermarket, and ensure that you always have safe and delicious options on hand for your child to eat. You can also involve your child in the meal choices, making it less of a chore and more of a joint activity that you can do together. This helps your child learn responsibility for their meal choices and makes it more likely that they’ll eat what is put in front of them if they have had input. Win-win!

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3. Be prepared for social events

Social events can be a minefield when your child has a dairy intolerance, especially when other parents might not understand the seriousness of the issue. You can speak to the host and offer to bring along a dairy-free dish or snack to share with others. This will ensure that your child has something safe and delicious to eat and will also introduce others to dairy-free options. If you’re attending a party or event, don’t be afraid to speak up and ask what foods will be served, and to bring your own alternatives if necessary.

4. Educate others

One of the biggest challenges of managing a dairy intolerance is dealing with other people’s ignorance and misunderstandings. It’s important to educate others about the seriousness of your child’s intolerance, and to explain what foods are safe and what should be avoided. Talk to your child’s teachers, carers, and friends’ parents, and make sure that they understand the importance of avoiding dairy products. You can also provide them with a list of safe snacks and meal ideas. This will help to ensure that your child is safe and healthy even when they’re away from home.


5. Stay positive and supportive

Managing a dairy intolerance can be stressful and frustrating, but it’s important to stay positive and supportive. Remember that your child is not alone in dealing with this issue, and that there are plenty of delicious and healthy foods that they can still enjoy. Encourage your child to get involved in meal planning and preparation, and make an effort to try out new recipes and ingredients together. Let them know that you’re there to support them and that their dietary restriction doesn’t have to limit their enjoyment of food. By staying positive and supportive, you can help your child to feel confident and empowered.


In conclusion, having a child with dairy intolerance can be a challenge, but with some simple tips and tricks, it’s possible to manage the issue and still enjoy a healthy and varied diet. Experimenting with dairy-free alternatives, planning meals in advance, being prepared for social events, educating others, and staying positive and supportive are all key strategies for success. Don’t be afraid to reach out for support and advice from other parents in similar situations, and remember that with time and patience, managing a dairy intolerance can become just another part of your daily routine.


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