Travel worry-free and relax in spite of lactose intolerance

Around 75 percent of the global population is lactose intolerant. That’s quite a large number of people who are lactose intolerant, who can deal and live with the issue at ease in their homeland as there is an extensive range of lactose-free food these days. If you have a trip coming up, it is recommended that you plan carefully, so that you can enjoy your holiday without any worries. Here are some of the most important hints and tips to keep in mind when travelling with lactose intolerance.

Before you leave

Those who suffer from lactose intolerance should inform themselves well about the local cuisine in their destination country before they go. Asian and many southern countries are generally not a problem, as here little to no cows‘ milk is consumed. Nevertheless, it is advisable to inquire at the travel agency, on the internet or directly at the hotel what meals are offered. Many hotels have adapted their menus nowadays and offer all sorts of dishes, which do without milk sugar. Alternatively, people who are affected by lactose intolerance could avoid the issue by going to a holiday apartment or holiday home and prepare their meals themselves. In addition to this: In the days running up to the trip it’s recommended to take good care of what you eat, so that your digestive tract hasn’t had any strain put on it when you start you holiday. Even the best planning and preparation shouldn’t stop you from taking lactase tablets with you, however. In case your preferred lactase tablets are not available or hard to find, you should take plenty with you to be on the safe side. Medicines for nausea and diarrhoea shouldn’t be left out of your travel first aid kit either.

On the way: Food on the plane

Many airlines now offer meals especially for people with lactose intolerance. It’s best to inform yourself when you book your flight and take this opportunity to order the meal you’d like. Alternatively you could just simply choose the kosher menu option: Meat may be included, but you can be sure that no milk was used. Besides, the rules are strict in preparing kosher food, so that means the airlines usually provide pretty exact lists of ingredients. You could also take food products with you from home, but you have to take the country’s regulations on imports into consideration.

At your holiday destination

When you arrive at your destination it is advisable to avoid typical tourist food and instead go for local dishes. In Asia, for example, you should avoid european bread- experience has shown that people with an intolerance to milk sugar manage better this way. If you want to mostly sort yourself out and eat packaged food on your holiday, then go for products which don’t have to be refridgerated. For example, spreads in tightly closed containers, cookies and crackers or canned meals are recommended. In many European countries and in the USA, the supermarkets usually offer a wide range of lactose-free foods too, so you can do without the heavy additional luggage. If you’re eating in a restaurant, go for salad dressings with an oil or vinegar base, rather than those made with yoghurt. For mains it is recommendable to order rice, pasta or potato dishes with grilled fish or fried meat. You should, however, always ask whether sauces contain lactose or not. The same applies for desserts and sweet dishes. At buffets you should exercise great caution and always have your lactase tablets at the ready. Food products are very close to each other here, and it’s not uncommon that ladles wonder between one dish and the next. When in doubt you should let the restaurant staff know about your lactose intolerance. Although lactose intolerance isn’t, strictly speaking, an allergy, the phrase “I’m allergic to lactose” proves to be very useful when travelling. Here it is translated into the most common languages:

Spanish: Soy allergico contra lactosa.
Danish: Jeg er allergisk imod laktose.
French: Je suis allergique a lactose.
Italian: Io sono allergico a lattosio.
Dutch: Ik ben allergisch voor lactose.
Portuguese: Eu sou alérgico a lactose.