Mommy T's adventures; bringing up Baby T

Traveling with milk allergy – food tips & ideas

Here are 3 photos of my son Tasmai (babyT) on our annual ritual of a family holiday in Goa, India. He’s aged 9.5 months, 19 months and 34 months here. We (as do many people) have to do at least one trip to Goa each year and we are glad that babyT has joined in our fun too. When I look at this collage of pics from the 3 holidays however, I realize  how it is becoming increasingly complex to manage his food allergies (milk) and take care of his meals. Traveling with milk allergy is not easy but we did it and very well too.

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Traveling with milk allergies can be a daunting task. This year our holiday showed us that it will be difficult for our child to travel and eat comfortably like normal people do, but it is still not impossible to find the right alternatives and have a good time. This prompted me to write this blog post so as to help others find support and help.

A worried mother

When I landed into Mumbai airport from Goa and I turned my phone notifications on I saw that a friend from Instagram had left what seemed like a very worried message. She wrote about how her child had just been diagnosed with secondary lactose intolerance and the family was due to travel soon. I could tell from the tone of her message and choice of words that she was very stressed about traveling with milk allergy. I know the feeling my dear friend and I know it is very sad that our little children have to suffer, but know that it is possible to ensure the lil ones have a great time on holiday, are comfortable and safe without missing out on the major fun.

She asked me for more ideas and tips for traveling with milk allergy in kids and so this post is for her and for you if you have a child with dairy sensitivities.

For more details on the types of milk allergies refer this post – Milk allergies

Traveling with babies who are allergic to milk

If I can take you back to our first trip to Goa – it was on my birthday in October and babyT was exactly 9.5 months then. He was still breastfeeding and had started solid foods of course. But we could fall back on breastfeeding to make up for times when he refused to eat solids or we did not find anything suitable for him.

Which brings me to my point that it is super easy and convenient to travel with babies when they are only consuming milk i.e. the first 6 months. So plan that holiday right away!

Babies 0 to 6 months

Doctors, nutritionists and government health & population agencies emphasize the importance of only mother’s milk for children till the age of 6 months. And in hind sight traveling with a baby at this stage is the best. You don’t really need to pay attention to what to pack and if you will find the right food in the place you stay or travel to. Breast milk is all you will need or if your baby is not breastfeeding then milk free formula.

Do take along the regular brand of formula that your baby is used to. You may not get the same pack on holiday. In some cases, dairy free formula may be hard to come by. And getting baby adjusted to the new flavour/ taste may not be the best thing to do while you are away from home with an objective to relax and unwind.

For babies with milk and dairy sensitivities it will mean that you the breastfeeding mother will need to steer clear of dairy products in the foods you consume. This may mean that you carry along a pack of soya milk or almond (nut) milk for your daily beverages like tea or coffee. Don’t assume that the place you stay at or travel to will have non-dairy milk available.

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If you are in Goa, then choose Dodol over the more popular Bebinca. Dodol is milk free and in fact made from Ragi which is super healthy too.

Also steer clear of the dessert table at the buffet counter or give in to your sweet tooth with sorbets  or ice lollies instead of milk-based ice creams.

Babies aged 6 months to 1 year

For most babies this is the period when they have just started on solid meals but milk is still the primary source of nutrition. So again, breast milk or soy based formulas like Isomil or NanLoLac can be relied upon to provide this vital nutrition while traveling too.

In terms of solid food, if you are offering food from the hotel/ resort or restaurant ask for food to be cooked in oil (preferably coconut oil so that you can avoid much of the refined filtered oils that are available cheap and in plenty to hotels) and that no butter, ghee, milk, cream, cheese or milk powder be added.

Some of the best foods to offer baby in such a case are boiled/ steamed veggies, boiled pasta or noodles, boiled eggs or pan-fried fish/ chicken, plain dals with rice. If you also follow the rule of no salt and sugar for under the age of 1 then ask for no seasonings and add pepper or herbs at the table while eating instead.

I’ve shared more tips below in this post.

Toddlers 1+ years

The real fun begins when your child is eating considerably more solid foods. Children will also continue to drink milk at this stage and if you are breastfeeding then it really is the best situation to be in. Else you can rely on formula for dairy sensitive children as mentioned above.

During meal times emphasize and tell your hotel/ restaurant wait staff about the fact that your child has an allergy to dairy and what all it encompasses. I find that I have to rattle off all the probable types – milk (cow, buffalo, goat, camel yes I’ve had to do that), cream, cheese, butter, ghee or clarified butter, milk powder, buttermilk, yoghurt or dahi.

You will find that you have to do this time and again, but do it. Some of the hotel staff may get irritated at you constantly rambling on and on about what to avoid, but still do it. I cannot tell you how many times I have repeated and constantly told the wait staff about an allergy request and yet the food which has arrived has given babyT an allergic reaction. So, for the sake of your child’s safety – repeat yourself.

For older toddlers carrying their packs of soy/ nut milks is highly recommended. I had to travel about 20 kms away from our hotel to find a pack of almond milk for our return journey. In fact, it would be a good idea to buy a one liter pack and keep the opened pack in your hotel room’s minibar.

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Foods safe for milk allergy that you can carry on your holiday

I am also sharing here a list of foods you can buy and take along with you. Most of us like to holiday in places which are calm, quiet and relaxing and you can assume that there won’t be a bustling market with supermarkets near such a place where you can arrive and then go stock up. Lucky if you do find one, but don’t count on it. With some forethought, traveling with milk allergy doesn’t have to be a worrisome task.

  • Permitted snacks like biscuits, chips/ crisps – you must have by now found a list of packaged foods that are safe for consumption by your dairy allergic child. Hide-n-seek biscuits, Pringles the plain variety (red coloured pack) work for us.
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    We also know of a brand of fox nuts (makhanas) which have been roasted in filtered ground nut oil as opposed to ghee or butter. These make for great snacks while on the go (journeys) and are filling yet healthy.

  • Fruit juices – opt for the brands which are 100% juice and contain no added sugars.

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    You can also ask for fresh fruit juices to be made for your child. Do remember to ask the restaurant to use separate mixer bowls.

  • Soy/ nut milks

  • Noodles or rice which cooks in hot water – you can just boil water in the room with the kettle provided and add to the dry rice/noodles. They cook in less than 5 minutes. And i am not talking of Maggi noodles here. You will find these in Asian or South Indian shopping sections as rice noodles or seviya which cook in hot water. Here is a brand we like.
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  • Theplas (thank god for Gujju food which lasts days) and khakhras – make sure to check that they haven’t been cooked in ghee or butter.

  • (Kori) Roti from the Mangalore store.

    It’s a rice dosa which is sun dried and then makes a great accompaniment for chicken ghassi, but is also a great idea for carrying on holiday to be dipped in dal or curry. It becomes soft and limp like a dosa when dipped into liquid gravies.

  • Dry fruits and nuts

  • Accompaniments like peanut butter/ jam – our hotel had gourmet jam made from exotic fruit. While it was delicious, it failed to appeal to our son. So carrying along his regular favourite would be a good idea.

Other tips when traveling with a child with milk allergies

  • Book a hotel which has options for food – either multi cuisine restaurants within the premises or in its environs.

  • Call in advance and ask if the hotel will be able to support your requirements.

  • Stock up and carry the stuff you will need along with you. Don’t assume that the products/ brands will be available in the place you are going to.

  • Pack food for journeys – hunger attacks can happen any time; mid-flight or when you are on the road on your sight seeing tours.

  • Keep journey times short – opt for flight as opposed to train if possible. Managing a 3-hour flight journey as opposed to an 18-hour train ride with a sensitive child is much easier, safe and comfortable for the child too. This may work for domestic travel only. International flights will be long and you must plan accordingly for snacks and meals. You may not find anything suitable half way through your flight journey.

  • Carry your medications – it may not be possible to go out and buy the medications in times of an emergency. Buy the brands you use and carry them with you. Carry an extra bottle of it for safety’s sake. Do remember to ask your doctor for dosage and frequencies too.

  • Once you reach your destination – make a mental note of pharmacies, doctors/ hospitals in the areas close to your hotel.

  • Don’t feel embarrassed/ shy or afraid to ASK for information or ask the restaurant to make special food for your child. In most cases, keep the food you ordered simple – it is easier to make a dal rice khichdi without ghee or butter than it is to cook up a roast chicken and veggies.

  • Download some translation apps on your phone. Worst comes to worst and you find your wait staff or chef doesn’t understand what you are saying then you can rely on translation services to convey what you mean when it comes to the allergies. This is especially helpful when you are travelling to international destinations where English is not the primary language of communication. Saying “Non Fromage s’il vous plait!” (No cheese please) in France or saying allergies in Italian may get you eye rolls but you know your child will be safe.

  • If in doubt – look for the vegan label on foods. This works especially in foreign countries where there is more awareness of food sensitivities.

  • Some airlines will even make allowances for your sensitivities and not provide the particular allergen to anyone else on the flight if it is deemed a health risk. Depending on the intensity of your allergy you can ask the airline as to how they can support you. I was so touched to hear of this account where an airline removed peanuts from their in-flight snacks after they were advised that a child who was highly allergic to nuts would be traveling on the same flight.

Traveling with kids is fun. It’s also broadens their horizons, minds, social skills and emotions – they learn how to do things in new places, savour new sights and experience new cultures. Depriving the allergic child of such experiences would be a crime. So don’t think twice about planning your next holiday with your dairy allergic child. Its not that hard. With a little planning you can make the trip safe and uneventful.


  1. Ruchi Verma

    You really made life easy for mom like me who really don’t know what to do while traveling with kids like this…now I have options

  2. Mahak

    I followed your stories on this as well. I admit, there are so many things we just take for granted. While traveling with N, I just assume that if nothing else is available, I will at least be able to find bread-butter, cheese sandwich, cookies or just a glass of milk / milkshake. Never really gave a thought to how parents of babies with milk allergies would manage travel. This is a very well thought out and helpful post.

  3. Roma

    My son was lactose intolerant till he was 4 dear, so I know from where this post comes and I am so glad you chose to write it so clearly.

  4. Shubhreet Kaur

    This post is a life saver for parents whose kids have milk allergies. Even without such difficulties, most parents plan their kids food so much while traveling and there are tons of articles on it online. However, for parents of kids with allergies, there are not too many resources available even though it is way tougher for them. This is a really really helpful post Tara and a much needed one!

  5. Deborah Miranda

    Dietary intolerance is now becoming more and more common. With the lifestyles we lead today very often our immunity systems are not given the opportunity to develop or they have severe impacts right from birth. We need to be cautious of the harmful impacts this could lead to.

  6. Pragnya Mishra

    Till a year ago I never met a person who was lactose /dairy products intolerant. Then I came across your Instagram account and I knew few new things then Tara. This post would be guide for many parents with kid’s having this milk intolerance.


    Touchwood, my both girls are safe from this problem. But, this is quite an informative and helpful post!

  8. Sayeri

    Good tips and very helpful for new moms specially. I didnt know much about lactose intolerance but when you cant give milk to your baby its really hard to manage his/her food habits.

  9. Ashvini Naik

    Your post is so informative & useful for all parents who dread travelling with lactose in tolerate children.

    While it heartens me to know that you guys always plan an annual trip to my place, Goa, I’m also glad that you choose the Goan special DODOL which suits lactose intolerance without any issues.

    Your tips are extremely great, Tara.

  10. Princy Khurana

    this is such a common issue these days, specially on rise in bangalore. thank you for such an informative post.

    • mommyingbabyt

      yes it’s actually a global issue. ☹

  11. snehalata

    my daugter never had plain milk ,as soon she had a plain sip , she wud puke, i dont think its a lactose tolerant but there is something where kids who dont like white milk , we have to add some taste supplements to make them feel good in taste ,yes but i m happy how you manage your kids while travelling

  12. Charu

    Great post Tara. I can imagine how difficult it is to manage allergies especially during travel. My kids are picky eaters, especially my son who doesn’t like any dairy product. (not even curd, or cheese)
    Most of the time we have to carry endless tiffin boxes when traveling. Thankfully no allergy here, but still sticking to kid-friendly restaurants and menu is always a priority.

  13. Neha Jain

    This is such an important and informative post for all parents who have kids with lactose intolerance.
    I am going to share this post so that it would be helpful for all parents and they can use the tips shared by you.

  14. Neha Tambe

    This is a really helpful post! I can only imagine the details that you must remember and implement while traveling, but such tips help form a checklist. Such a post is helpful for all mom’s who are worried like your friend.

  15. Deepa Rudraksha Jaisingh

    such insightful post. Babies who are lactose intolerant at such small age , really need more care.

  16. Shalu Sharma

    I can’t tell you how much I appreciate you writing about T’s milk allergies & what other moms can learn out of your experience. Forget about just kids, even with grown-ups managing allergies is such a task when out. Informative articles like these are saviors in planning out a trip or regular days as well!

  17. Ramya Ravindra Barithaya

    Informative post

  18. Nesta Toys

    Love to seeing that baby

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