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Happy Tummy Expert

2 years ago

Dear Smriti Mehta, Thank you for the question

Lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk. It is often seen in infants and children but may also be prevalent in adults. The most common symptoms of lactose intolerance include Nausea, Abdominal cramps, Flatulence, Diarrhoea, Bloating, Urgency with bowel moments etc. Lactose intolerance can also be known as inability to digest milk protein.
Indigestion towards certain foods, malabsorption, inability to digest/absorb certain nutrients (such as protein, as mentioned by you) can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are few tips to manage lactose intolerance
• Dietary modification is a crucial part of management of lactose intolerance. Consume regular balanced diets with modifications in the intake of milk and milk based products.
• Depending of the degree of lactose intolerance, some people may be able to ingest small amounts of milk and milk products.
• Limit the intake of mild intolerance or avoid the intake of milk and milk products such as paneer, cheese, ice creams etc.
• Curd and buttermilk may be consumed without discomfort
• Read label carefully and look out for words such as milk powder, milk solids, lactose etc. Avoid products that specify these words
• Use lactose free or lactose reduced milk and milk products.
• Include foods such as fish, almonds, tofu and dark green leafy vegetables which are good sources of calcium.
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.
It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)
Following is the WHO BMI Classification
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.


A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein (excluding milk & milk products) include pulses, lentils, soybean, eggs, lean meat, nuts & seeds, tofu, soymilk etc.
Here are few guidelines that can be considered
- Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
- Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
- Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, multigrain millets, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
- Do not skip meals. Eat small frequent meals.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- Try to increase the serving size and portion size gradually and systematically
- Include healthy fats from nuts and seeds.
- Drink at least 8 glasses of water per day to maintain hydration
- Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
- Try to follow a good sleep regimen in terms of both quantity and quality.
For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead

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