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Here’s what experts recommend to pack for school lunches. Last updated: August 31, 2022 5 min read  If eating a slice of pizza or snackable cheese sticks tends to cause digestive upset for kids, lactose intolerance could be the culprit. Lactose is a [natural sugar found in milk](https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts#:~:text=Lactose%20is%20a%20sugar%20that,lactose%20you%20eat%20or%20drink.) and other dairy products, including cheese, whipped cream and ice cream. “With lactose intolerance, the body lacks the digestive enzyme \[known as lactase] needed in order to break down lactose,” said Erin Palinski-Wade, R.D., C.D.E., L.D.N., and [ACE C.P.T.](https://www.acefitness.org) Instead of lactose being properly digested within the small intestine, it heads into the large intestine (otherwise known as the colon) undigested where it is then broken down during a process called fermentation, according to [The American College of Gastroenterology](https://gi.org/topics/lactose-intolerance-in-children/). As a result of this activity — which produces a mixture of molecules, organic acids, carbon dioxide and hydrogen gasses — someone with lactose intolerance will experience gastrointestinal discomfort. ## What are symptoms of lactose intolerance? “Common symptoms include gas, bloating, constipation and/or diarrhea,” said Jessica Cording, M.S., R.D., C.D.N., I.N.H.C. The ACG adds that abdominal cramping or pain, as well as the sudden urge to have a bowel movement, can also occur within two hours of consuming dairy. According to [Boston Children’s Hospital](https://www.childrenshospital.org/conditions/lactose-intolerance), approximately 30 to 50 million American children and adults have lactose intolerance. Another possible reason kids may need to eat dairy-free could be due to a cow’s milk allergy, which is classified as an immune system disorder since a protein found in milk triggers their immune defenses. A mild or severe reaction can occur, usually in the form of itching, swelling, hives or a rash. In some cases, a milk allergy can cause a potentially life-threatening anaphylaxis response, according to the [Food Allergy Research & Education](https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/milk). Approximately 2.5 percent of U.S. children under the age of three are allergic to milk, making it the most common food allergy in both babies and adolescents, according to [FARE](https://www.foodallergy.org/resources/milk-allergy-vs-lactose-intolerance). In fact, a review published in a 2019 issue of [Frontiers in Pediatrics](https://www.frontiersin.org/articles/10.3389/fped.2019.00372/full) reported that food allergies in children (in both developed and developing countries) have increased over the past 20 years. Even though the majority of children will outgrow this condition, a milk allergy remains one of the most common food allergies among adults. Palinski-Wade strongly urges parents to avoid self-diagnosing their little ones. “If a child demonstrates discomfort with dairy, I highly recommend allergy testing,” she said. “Knowing the exact cause of the issue is the first step in determining which foods \[they] can and cannot eat.” ## Going Dairy-Free Cutting out dairy — and calcium — doesn’t need to be a concern if going dairy-free, either. Both dietitians said this potential nutritional deficiency is easily avoidable. “Dairy gets the most airtime for calcium, but the truth is calcium can be found in a variety of foods,” Cording said. She said rich, non-dairy sources of calcium include tofu, salmon, almonds, legumes, white beans, broccoli and dark green leafy vegetables, along with calcium-fortified juices and cereals. “Plus, a lot of the commercial plant milks \[such as almond or soy milk] are fortified with calcium, vitamin D and other nutrients we tend to find in dairy milk,” she said. Once again, before making decisions about your kid’s diet, Palinski-Wade encouraged seeking professional advice. “Parents \[and caretakers] should discuss their child’s nutrient needs with their pediatrician and a dietitian to determine if supplementation may be right for them, as well,” she said. ## Delicious Dairy-free Snacks for Kids In order to empower kids to make healthy, dairy-free choices, Palinski-Wade said the key lies in providing them with options found right in your own kitchen. “For most dairy foods and snacks, there is a comparable dairy-free alternative to try,” she said. As for older kids, they could learn to read food labels with the help of a registered dietitian, which can help them identify potential allergens on their own, she added. Below, both registered dietitians offer eight easy-to-make, dairy-free snack creations that can start off the new school year on a tasty note: ## Quick, kid-approved snack ideas: - Dairy-free yogurt (like soy or coconut) with fruit. A note: “If the intolerance is lactose or A1 protein \[a specific protein found in dairy milk], you can instead opt for lactose-free milk/yogurt brands, as well as milk/yogurts that contain only the A2 protein, such as goat yogurt,” Palinski-Wade said. - Vegan cheese, baby carrots and whole grain crackers. - Celery smeared with peanut butter and topped with berries. - Hummus, sliced veggies and either whole grain crackers or toast. - Guacamole, sliced veggies and either whole grain crackers or toast. “Perhaps even a hard-boiled egg for a little more protein,” Cording said. - A slice of whole grain toast topped with a nut or seed butter. - Ready-made crispy chickpea snacks (usually found on the snack aisle). “These options can be very convenient and also provide a balance of protein and fiber, along with some complex carbs,” Cording said. Words by Amy Capetta  [](https://www.nike.com/ntc-app) ### Nutrition Tips to Maximize Your Training Get more free nutrition tips and expert guidance to strengthen your body and mind. 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[__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)