How Can I Gain Weight if I'm Lactose Intolerant?

December 14, 2025 •

4 min read

According to nutritional experts, gaining weight while lactose intolerant requires focusing on nutrient-dense, calorie-rich foods that don't contain lactose. Building a caloric surplus is the foundational principle for how can I gain weight if I'm lactose intolerant, and this guide provides the blueprint to achieve that safely.

Quick Summary

Strategies for weight gain with lactose intolerance involve consuming calorie-dense, dairy-free foods such as nuts, avocados, and plant-based proteins to achieve a necessary caloric surplus. Increasing meal frequency is also beneficial.

Key Points

Achieve a Caloric Surplus: The fundamental principle for gaining weight is to consistently consume more calories than you burn daily.
Focus on Healthy Fats and Protein: Incorporate nutrient-dense foods like avocados, nuts, seeds, lean meats, eggs, and legumes to boost your calorie and protein intake.
Make Smart Dairy Swaps: Utilize fortified plant-based milks (soy, oat), yogurts, and butter alternatives to replace dairy products. Aged hard cheeses are also an option for some.
Utilize High-Calorie Smoothies: Blending high-calorie ingredients like nuts, seeds, and plant-based protein powder into a smoothie is an easy way to consume extra calories.
Eat More Frequently: Instead of three large meals, opt for 5-6 smaller, frequent meals throughout the day to prevent feeling overly full while boosting calorie intake.
Incorporate Strength Training: Combine a high-calorie diet with regular strength training to ensure the weight you gain is healthy muscle mass.

For many, dairy is a staple for weight gain, often recommended for its high-calorie and high-protein content. However, for those with lactose intolerance, consuming these products can lead to uncomfortable digestive issues, hindering progress. The good news is that achieving your weight gain goals without dairy is not only possible but can be done healthily and effectively. The key is to strategically replace dairy-based calories with equally or more nutrient-dense lactose-free alternatives, ensuring a consistent caloric surplus.

The Foundation: Achieving a Caloric Surplus

Weight gain, regardless of dietary restrictions, relies on one fundamental principle: consuming more calories than your body burns. This is known as a caloric surplus. By tracking your daily calorie intake and gradually increasing it, you can provide your body with the excess energy it needs to build muscle and fat. For lactose intolerant individuals, this means consciously incorporating high-calorie, dairy-free foods throughout the day.

High-Calorie, Lactose-Free Foods for Weight Gain

When planning meals, focus on these categories to boost your calorie count without relying on dairy products:

Healthy Fats

Healthy fats are incredibly calorie-dense and should be a cornerstone of your diet. A single tablespoon of oil contains around 120 calories, making it an easy way to increase intake.

Avocados: Packed with healthy fats and nutrients. Use them in smoothies, on toast, or in salads.
Nuts and Nut Butters: Almonds, walnuts, and peanut butter are rich in calories and protein. Add them to oatmeal, smoothies, or eat as a snack.
Seeds: Flax, chia, and pumpkin seeds are great for adding to smoothies, oatmeal, and yogurt.
Oils: Cook with olive, canola, or coconut oil to add extra calories to your dishes.

Protein-Rich Options

Protein is crucial for building and repairing muscle tissue. Incorporate a variety of these dairy-free sources throughout your day.

Lean Meats and Fish: Chicken, beef, pork, and fatty fish like salmon are excellent protein sources.
Eggs: A versatile and complete protein source that can be prepared in many ways.
Legumes: Beans, lentils, and chickpeas can be added to soups, stews, and salads for a protein and fiber boost.
Tofu and Soy Products: Tofu can be a great addition to stir-fries and smoothies, while soy-based products offer many alternatives.

Carbohydrate Sources

Choose dense, whole-grain carbohydrates to provide sustained energy for your body.

Whole Grains: Brown rice, oats, whole-wheat bread, and quinoa are all excellent choices.
Starchy Vegetables: Sweet potatoes, potatoes, and corn provide calories and energy.
Dried Fruits: Raisins, dates, and prunes are easy to snack on and are packed with calories.

Making Smart Dairy-Free Swaps

For foods that typically contain dairy, opt for fortified lactose-free or plant-based alternatives to maintain a balanced diet.


Food Type	Dairy-Free Alternative	Notes
Milk	Soy milk, almond milk, oat milk, coconut milk	Choose fortified options for calcium and vitamin D; soy milk offers higher protein content.
Yogurt	Soy yogurt, coconut yogurt, almond yogurt	Look for varieties with higher calorie and protein content.
Butter	Dairy-free margarine, olive oil, coconut oil	These can be used for cooking, spreading, and baking.
Cheese	Aged cheeses (cheddar, parmesan), dairy-free cheeses	Aged cheeses are naturally very low in lactose, making them tolerable for some.

The Power of Smoothies and Supplements

High-calorie, dairy-free smoothies are a powerful tool for weight gain, as they allow you to consume a large number of calories easily without feeling overly full. Combine your chosen liquid base (e.g., soy milk) with a frozen banana, nut butter, oats, and a plant-based protein powder for a calorie-dense and nutritious shake.

When it comes to supplements, plant-based protein powders made from pea, hemp, or rice are excellent choices. Some individuals may also tolerate whey protein isolate, which contains very low levels of lactose. Always check labels to ensure they are dairy-free or low-lactose.

Putting it all Together: A Sample Meal Strategy

Instead of three large meals, aim for 5 to 6 smaller, more frequent meals throughout the day. This can help you consume enough calories without overloading your digestive system. For instance, a breakfast of oatmeal with nuts and seeds can be followed by a mid-morning smoothie with soy milk and protein powder. Lunch could be a quinoa bowl with chicken, avocado, and olive oil, while a trail mix with dried fruit serves as an afternoon snack. A balanced dinner and a small evening snack can round out your day.

Combining this dietary approach with regular strength training exercises will help ensure that the weight you gain is healthy muscle mass rather than just fat. Consult a healthcare provider or a registered dietitian to create a personalized plan tailored to your specific needs.

Conclusion

While lactose intolerance may seem like a barrier to weight gain, it is simply a matter of shifting your dietary focus. By concentrating on a wide variety of calorie-dense, nutrient-rich, and dairy-free foods, you can achieve a healthy caloric surplus. Strategic meal planning, the use of dairy-free alternatives, and the incorporation of supplements and smoothies provide a solid foundation for your weight gain journey. With a little planning and consistency, you can reach your goals and maintain a healthy lifestyle.

It is important to understand the different types of milk and their caloric content for your weight gain journey. Learn more about milk and weight gain to better inform your dietary choices.

Frequently Asked Questions

You can gain weight by focusing on a calorie-dense, nutrient-rich diet that avoids lactose. Incorporate healthy fats from avocados and nuts, proteins from lean meats and legumes, and complex carbohydrates like brown rice and sweet potatoes to create a caloric surplus.

Excellent options include nuts and nut butters, avocados, olive and coconut oils, eggs, fatty fish like salmon, legumes, and seeds. Plant-based milks such as soy or coconut can also be used.

Yes, soy milk and full-fat coconut milk are good choices as they typically have a higher calorie and protein content compared to other plant-based milks. Ensure they are fortified with calcium and vitamin D.

Yes, you can use plant-based protein powders made from pea, hemp, soy, or rice. Whey protein isolate is another option for many, as it is very low in lactose.

To add extra calories, you can cook with healthy oils like olive or coconut oil, add nut butters or avocado to dishes, and snack on high-calorie items like dried fruit and nuts.

Since dairy is a primary source of these nutrients, it's wise to ensure you get them from other sources. Fortified plant-based milks are a good start, but supplements might be necessary. Consult your doctor to check your levels.

Instead of eating three large meals, it can be more effective to eat 5 to 6 smaller, more frequent meals throughout the day. This helps increase your overall calorie intake without causing digestive discomfort.