Lactose intolerance is a digestive disorder where the body can't break down the carbohydrate lactose. The National Digestive Disorders Information Clearinghouse states this disorder occurs from a lack of enzymes called lactase, which break down lactose. Lactose is found in many dairy products such as milk, ice cream, yogurt and cheese. People with lactose intolerance might have a difficult time gaining weight because their food choices are limited. Additionally, eating the wrong foods or too many foods with lactose can cause diarrhea, which can lead to weight loss. Gaining weight with lactose intolerance is possible, but it takes extra planning and consideration.
Step 1
Avoid foods with high lactose contents such as milk, ice cream and cream, as these foods will cause painful side effects in those with lactose intolerance. Diarrhea, gas and bloating can hinder weight loss if eating becomes difficult. Eating foods with no lactose such as fruits, vegetables, whole grains and meats can improve digestion and facilitate a healthy appetite. You can also eat dairy products that have low lactose content, as these do not cause as many problems as those with a high lactose content. Cheese, yogurt and cottage cheese are generally handled well by people with lactose intolerance.
Step 2
Eat calorie-dense foods and snack often to add extra calories to your diet. With the exception of milk and other dairy products, you can enjoy a variety of high-calorie foods that will help you to gain weight. ULCA's Student Nutrition Awareness Campaign says that it takes eating an extra 500 calories a day to gain a pound in one week. Therefore, it recommends choosing foods like dried fruit, nuts, peanut butter, avocados and olive oil, which are all dense in calories as well as healthful nutrients. The Student Nutrition Awareness Campaign also recommends eating three large meals and two to three snacks every day. This will help you get extra calories in without feeling too full. There are a variety of choices that are safe for those with lactose intolerance from peanut butter and jelly sandwiches, to pasta with meat sauce, salads, fruits, rice dishes, tacos and other foods.
Step 3
Choose appropriate beverages to facilitate weight gain without causing digestive problems. Try drinking soy milk or rice milk daily. The Student Nutrition Awareness Campaign at ULCA adds that juices and even occasional sodas will also increase your caloric intake when consumed in addition to water.
Step 4
Try strength training instead of doing too much cardiovascular exercise. Cardiovascular exercises such as jogging are healthy, but they burn extra calories. Strength training like using resistance bands or free weights can add muscle mass and help you gain weight without gaining too much fat. Try strength training for a half-hour two to three times each week.
Things You'll Need
- Lactase enzyme capsules
