14-day meal plan for lactose intolerance

Navigate lactose intolerance with our 14-day meal plan. Featuring lactose-free and easily digestible recipes, this plan helps you enjoy flavorful meals without discomfort. Say goodbye to dairy-related issues and hello to a variety of tasty options that prioritize your digestive well-being.

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Meal plan grocery list

Almond milk

Soy milk

Lactose-free yogurt

Lactose-free cheese

Eggs

Chicken

Turkey

Fish

Quinoa

Brown rice

Oats

Spinach

Bell peppers

Tomatoes

Olive oil

Avocado

Blueberries

Strawberries

Almonds

Water

Herbal tea

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Meal plan overview

Address lactose intolerance with our 14-day meal plan tailored to lactose-free living. Featuring lactose-free and nutrient-dense recipes, this plan offers a variety of tasty options that help minimize discomfort. Enjoy flavorful meals that contribute to better digestive health and overall well-being on a vegan diet.

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Foods to eat

Low-Fiber Foods: Choose white bread, white rice, and refined grains to reduce fiber intake before the colonoscopy.
Lean Proteins: Opt for chicken, fish, eggs, and tofu as protein sources with lower fiber content.
Well-Cooked Vegetables: Include well-cooked, peeled vegetables like carrots and zucchini for a lower-fiber option.
Low-Fiber Fruits: Choose ripe bananas, melons, and peeled apples for fruit options with lower fiber content.
Clear Liquids: Stay hydrated with clear liquids such as water, broth, clear juices, and sports drinks without artificial colors.
Caffeine-Free Tea and Coffee: Enjoy caffeine-free tea and coffee for hydration without irritation to the digestive system.
Hydration: Drink plenty of clear liquids to stay hydrated before the colonoscopy.
Individualized Prep Instructions: Follow specific prep instructions provided by the healthcare team for a successful colonoscopy.
Consult a Healthcare Professional: For any questions or concerns about colonoscopy prep, consult with the healthcare provider.

✅ Tip

Stick to clear liquids like broth, gelatin, and sports drinks while avoiding red or purple-colored liquids to ensure a successful colonoscopy prep.

Foods not to eat

High-Fiber Foods: Avoid high-fiber foods, including whole grains, raw vegetables, and nuts, in the days leading up to the colonoscopy.
Seeds and Popcorn: Steer clear of foods with seeds and popcorn, as they can contribute to bowel obstruction during the prep.
Dairy Products: Limit dairy products, especially if lactose intolerant, to avoid potential discomfort during the prep.
Red and Purple Foods: Avoid foods with red or purple coloring, as they can be mistaken for blood during the procedure.
Individual Dietary Needs: Adjust the meal plan based on individual sensitivities and prep instructions provided by the healthcare team.
Follow Healthcare Team's Guidance: Adhere to the healthcare team's specific instructions for a successful colonoscopy prep.

Main benefits

The 14-day meal plan for colonoscopy prep includes a diet that helps clear the colon. It starts with low-fiber foods and transitions to clear liquids, avoiding foods that could hinder the procedure.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

For those who are lactose intolerant, these alternatives can help keep your diet enjoyable and nutritious:

Replace almond milk with coconut milk for a creamier texture.
Use coconut yogurt instead of lactose-free yogurt for a different flavor.
Try avocado as a creamy substitute for cheese.
Opt for nut butters instead of dairy butter for a rich, creamy spread.
Substitute milk with soy milk in recipes for a plant-based alternative.

How to budget on this meal plan

Almond milk and soy milk are staples that can be bought in bulk. Lactose-free yogurt and cheese offer variety and are often cheaper when purchased in larger quantities. Eggs, chicken, and turkey can be more cost-effective when bought in bulk. Quinoa, brown rice, and oats are also more affordable in larger sizes.

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Extra tips

Any healthy snack ideas?

Enjoy these lactose-free snacks that are easy on the stomach:

Almond yogurt with fresh berries
Lactose-free cheese with gluten-free crackers
Peanut butter and banana sandwich on lactose-free bread
Carrot sticks with hummus
Lactose-free smoothie with spinach and mango
Oatmeal with almond milk and honey
Popcorn seasoned with olive oil and a pinch of salt

What should I drink on this meal plan?

Individuals with lactose intolerance should opt for lactose-free alternatives. Almond milk, soy milk, and rice milk are great dairy-free choices. Herbal teas can be both comforting and hydrating. Water remains a staple for hydration. Coconut water can also be a refreshing choice, offering electrolytes without lactose.

How to get even more nutrients?

For those with lactose intolerance, avoiding lactose doesn't mean missing out on essential nutrients like calcium and vitamin D. Lactose-free dairy options, fortified plant milks, and alternatives like almond or soy milk can be good choices. Yoghurts with live cultures can sometimes be tolerated and can also help with digestion. It’s crucial to read labels to avoid hidden lactose in processed foods and opt for lactose-free versions of favorite dairy products.

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