Lactose intolerance causes uncomfortable symptoms, including abdominal cramping, gas, bloating, nausea and diarrhea. The symptoms come from lactose, which is the sugar component of milk products such as cheese, yogurt and ice cream. Not all children with lactose intolerance react to all milk products; your child may digest yogurt, but react to milk and ice cream. Keep track of the foods that cause a reaction in your child, but also have healthy, easy-to-prepre non-dairy snacks available.
Fruit
Fruit is a healthy snack, and safe for lactose- intolerant kids as long as it is not mixed with dairy products. Make the presentation fun: slide pieces of fresh fruit onto a drinking straw to create a safe fruit skewer; use a wooden skewer for older kids who won't poke themselves or others. Dried fruit works well for kids on the go. Fruit ice pops are easy to make, and the kids can help; blend your child's favorite fresh fruit with fruit juice, pour into the ice pop tray, add the sticks, freeze, and enjoy when the pops are solid.
Smoothies
A smoothie often includes milk or yogurt, both of which can spark a reaction in a child with lactose intolerance. One simple solution is to blend frozen fruit with soy milk, which is lactose-free, to replace dairy products in traditional smoothie recipes; fruit juice is another substitution option. Let your child help you add the frozen fruit chunks and pour in the liquid to create dairy-free smoothies.
Baked Goods
Choose baked snacks carefully; some may contain milk, sour cream or other dairy products. Buy only packaged items specifically labeled "dairy-free," or make your own baked goods to ensure there are no dairy ingredients. Muffins work well for children of all ages; they are portable and easy to eat. Add fresh fruit like blueberries, raspberries, mashed bananas, or small chunks of apple to make the muffins healthier. Angel food cake is another sweet snack option that is usually without dairy.
Grain Products
Serving whole-grain snacks is a simple, lactose-free way to make your child's diet healthier. Popcorn, a traditional favorite, is an easily prepared whole-grain snack. The healthiest option is homemade air-popped popcorn, sprinkled lightly with your child's favorite seasonings, salty or sweet -- like Italian seasoning or a cinnamon and sugar combination. Another healthy choice is whole-grain crackers, served with hummus or another non-dairy spread instead of cheese. Make a healthy trail mix snack by combining popcorn, crackers, cereal, dried fruit and nuts.
