The holiday season is finally here, and with it comes endless gatherings filled with laughter, celebration, and, for many, plenty of dairy-filled dishes. However, for people with lactose intolerance, enjoying some of these holiday favorites can be quite an unpleasant experience. Fortunately, by planning ahead and making a few simple adjustments, it is possible to enjoy these delicious foods without any issues.

What is Lactose Intolerance?

Lactose intolerance is a family of symptoms that stem from the inability to break down the lactose in foods due to low levels of the lactase enzyme in the body. These symptoms include bloating, gas, cramps, and diarrhea, and occur shortly after consuming lactose-containing foods like milk and cheese. In the U.S., nearly 36% of the population, mostly African Americans, Asian Americans, Hispanic Americans, and Native Americans, are lactose intolerant. The amount of lactose someone can consume before experiencing lactose intolerance varies from person to person.

Strategies to Manage Lactose Intolerance During the Holidays

If you or someone you know is lactose intolerant, there are a number of things you can do to make the food component of holiday gatherings as comfortable as possible.

First, when planning the menu for a gathering, communicate with your guests about any potential dietary needs and restrictions. If you are the guest, bring lactose-free options to the gathering.

When going to a gathering where there will be dairy-containing food, consider packing a few lactase supplements in your bag. These over-the-counter tablets contain the lactase enzyme, and when taken with the first bite of dairy, will digest the lactose in those foods for 30-45 minutes. You may find these labeled as “dairy relief.”

Conversely, if you’re the one hosting the holiday gathering, make sure to have lactase supplements available for your guests who may have forgotten to bring theirs.

Try preparing foods like pies, mashed potatoes, and hot chocolate with lactose-free milk.

Most of my holiday gatherings include collard greens, paired with cornbread to soak up all that delicious potlikker. I like to make this cornbread, using lactose-free milk and sour cream and frozen corn. It’s always a hit.

Greek yogurt may also be tolerated by those with lactose intolerance due to its live and active cultures that help your gut digest lactose. This Elote Dip made with Greek Yogurt is a great holiday appetizer!

Navigating the holidays with lactose intolerance doesn’t have to mean giving up your favorite dishes or missing out on festive gatherings. With thoughtful planning and a few key swaps, you can delight in seasonal flavors without worry. Remember, enjoying the holiday season is more than the delicious food. It’s all about balance—and savoring every moment with those around you. Here’s to a joyous holiday season!

Adante Hart, MPH, RDN, LDN is a Registered Dietitian, nutrition educator, speaker, and enthusiast of all things food, culture, and health. He strives to advance food sovereignty and increase community and individual agency over well-being and quality of life.

Drawing from a wealth of experience working in and around food, from academia to agriculture, farming, healthcare, restaurants, and non-profits, Adante presents on topics that reside at the intersection of nutrition, accessibility, foodways, and health. He serves as a Nutrition Specialist for the Durham County Department of Public Health and has served in various roles with Oldways, Rouxbe Cooking School, the Southern Foodways Alliance, and the National Organization of Blacks in Nutrition and Dietetics (NOBIDAN).

Additionally, Adante serves as a team member of Tall Grass Food Box, a community-supported agriculture business that supports and encourages the sustainability of Black farmers in local food systems. He holds an MPH from The University of North Carolina at Chapel Hill and a BS from Johns Hopkins University.

He currently resides in Raleigh, NC, and enjoys all things related to food, technology, and media

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