How to Gain Weight When the Body Cannot Tolerate Lactose

Lactose intolerance can make weight gain difficult, particularly in young children or picky eaters. Learning how to incorporate healthy, calorie-rich foods and nutrients can help you gain weight quickly and safely.

Choose lean proteins for healthy weight gain. While high-fat proteins can lead to quick weight gain, they may also increase cholesterol levels and cause other health issues. Therefore, lean proteins are the best option for healthy weight gain. Good sources of lean protein include:

• Skinless turkey or chicken breast
• Lean beef
• Pork tenderloin
• White meat tuna (packed in water)
• Tofu or fermented soybeans
• Beans

Choose Calorie-Dense Fruits and Vegetables. Some fruits and vegetables are higher in fat and calories than others. Opting for calorie-rich produce can help you gain weight more easily. Examples include bananas, pineapples, raisins, other dried fruits, peas, corn, potatoes, and pumpkins.

Eat Dense Bread and Cereals. Carbohydrates are a rich source of calories, and some carb-rich foods are higher in calories than others. Avoid bland bread and cereals with low calorie content. Instead, choose calorie-dense options like whole grain bread. Additionally, you can consider:

• Whole grain cereals
• Granola breakfast cereals
• Whole wheat bran muffins
• Whole grain bagels
• Whole wheat pasta
• Brown rice

Cook with Oils. When roasting vegetables, meats, and other foods, use healthy oils to boost the fat and calorie content. Instead of vegetable oil, try olive oil, grapeseed oil, or canola oil, as these contain higher calorie counts and essential nutrients for healthy weight gain.

• Try drizzling olive oil over salads, using canola oil to grease pans, or substituting butter with oil in baking.

Use Coconut Milk. Coconut milk is a lactose-free source of calories and fat that can be added to your diet to help with weight gain, serving as an alternative to other oils. It contains healthy fats and vital nutrients and is versatile, allowing you to incorporate it into many dishes.

• Try using coconut milk in curries, replacing animal milk with coconut milk in soups, or adding a spoonful to your morning coffee.
• Thinner coconut milk can replace cow’s milk, while thicker (canned) coconut milk can be used as a substitute for heavy cream or powdered cream.

Eat Nuts. Nuts are a great nutrient-packed snack that is also calorie-dense. Macadamia nuts, hazelnuts, pine nuts, Brazil nuts, and walnuts have the highest calorie content, while chestnuts, cashews, and peanuts are lower in calories.

• You can enjoy a handful of nuts as a snack or incorporate them into cooking. For example, mix cashews with roasted walnuts and blend to make pesto sauce, or add chopped almonds to chocolate chip cookie dough.
• Spread nut butter on bread or pair it with fruit. Spreading peanut or cashew butter on a slice of whole-grain toast makes a healthy, calorie-boosting snack. You can also spread almond butter on toast or dip apple slices into peanut butter.

Incorporate Chickpea Cream Sauce into Your Diet. Chickpea cream sauce is widely recommended for weight gain due to its high calorie, healthy fat, and nutrient content from chickpeas. Additionally, it is a rich source of fiber.

• Try spreading chickpea cream sauce on bread, dipping vegetables in it, or adding a spoonful to your salad.

Incorporate Avocados into Your Diet. Avocados are packed with healthy fats and nutrients, making them an excellent addition for increasing calories in a lactose-intolerant diet. While famously the base of guacamole, avocados have a mild flavor that can be used in various dishes.

• Try spreading guacamole on a sandwich, adding avocado slices to your salad, or blending ¼ avocado into a fruit smoothie to boost fat and calories without altering the flavor.

Drizzle Honey on Your Food. Avoid using refined sugars for weight gain, as they may increase the risk of diseases. Instead, honey can be used as a safe snack or drink to help with weight gain. Some studies suggest that honey has strong antibacterial properties and can be beneficial for those with malnutrition.

• Avoid honey if you have diabetes. Some studies show that while honey doesn’t affect blood sugar like refined sugar, it can still influence blood glucose levels.

Drink Dairy-Free Smoothies and Shakes. To gain weight healthily, you need to add 200-500 extra calories to your daily meals. This can be challenging, and some people may feel too full to eat more. In such cases, adding healthy, dairy-free shakes to your diet can help increase your calorie intake without the need to eat more.

• Shakes and smoothies are well-known for being healthy as they are easy to consume and add nutrients to your diet. A quick online search will provide numerous dairy-free smoothie recipes.
• Most smoothies use a liquid base, typically fruit juice without added sugar or almond milk, soy milk, along with a variety of fruits and vegetables. The ingredients are blended in a blender until they reach the desired consistency.
• Many smoothie recipes include flavoring agents such as vanilla extract, cinnamon, or honey to enhance sweetness and taste. You can experiment with different additives until the smoothie tastes just right.
• If your favorite smoothie recipe calls for dairy products like milk or yogurt, you can replace them with non-dairy alternatives, such as soy milk or almond milk.

Drink Calorie-Rich Beverages. People on a diet are often advised to avoid consuming calories through drinks. However, if your goal is to gain weight, adding high-calorie beverages to your diet can be beneficial.

• During meals, you can drink fruit juices without added sugars or sports drinks like Gatorade. However, in addition to calorie-dense drinks, it’s important to still drink 8 glasses of water daily to maintain a healthy diet.
• While calorie-rich drinks can aid in weight gain, it's crucial to do so in a healthy way. Avoid sugary beverages like soda or fruit juices with added sugars. Also, steer clear of increasing your calorie intake with alcoholic beverages, as they can be harmful, especially if you are malnourished.

Consult a Nutritionist About Adding Dairy-Free Protein Powder to Your Diet. Protein powder is a supplement that offers various health benefits, available in fitness centers or health food stores. It contains ingredients that can boost the energy of drinks and help you gain weight and build muscle. Protein powder can be added to smoothies or other drinks, or even used in cooking.

• It's advisable to first consult a nutritionist before adding protein powder to your diet. While protein powder is commonly used for muscle building, it may not be suitable for someone solely aiming for weight gain.
• Egg white protein powder is an excellent non-dairy option to increase protein intake. This product comes in various flavors, including unsweetened varieties.

Talk to Your Doctor About Your Weight. Unexplained weight loss and difficulty gaining weight could be symptoms of lactose intolerance, particularly if you've recently been diagnosed and are adjusting to a new diet. However, weight loss can also be a sign of other underlying conditions. If you're unsure whether your weight loss is due to lactose intolerance, it’s best to consult your doctor.

• Weight loss can have many causes, ranging from benign issues like minor dental problems to more serious conditions such as cancer or Parkinson's disease. Therefore, if you are losing weight without an apparent reason, it’s important to see a doctor who can diagnose the issue through a thorough examination and tests based on your medical history and current health.
• If your inability to gain weight is due to lactose intolerance, your doctor can help you establish the most effective diet and exercise plan.

Seek Advice from a Nutrition Expert. If gaining weight is difficult due to a lactose-free diet, it's a good idea to ask your doctor for a referral to a nutritionist. The expert will provide tailored dietary recommendations based on your personal preferences and health needs.

Review Medications. If you're taking prescription medication, it's important to check for potential side effects. Certain medications may cause unintended weight loss.

• Medications for migraine treatment and psychiatric drugs can sometimes lead to weight loss. Specifically, medications for attention deficit hyperactivity disorder (ADHD) are often responsible for sudden weight loss.
• Discuss with your doctor if you believe your medication is contributing to malnutrition, and inquire about changing medications.