Prepping tips: How to build a stockpile if you are lactose intolerant
By Zoey Sky // Jul 07, 2022

Before SHTF, you need to stock up on food and supplies so you and your family can survive a long-term disaster scenario. However, you need to be more careful while stockpiling if you or a family member is lactose intolerant. (h/t to


What is lactose intolerance?

Lactose is a sugar in milk that requires an enzyme in your stomach to break it down. Lactose intolerance is a common food intolerance that affects many people. You can be severely or mildly intolerant.

Not everyone who is lactose intolerant has the same symptoms, but everyone with the condition is unable to break down lactose in milk products. If you are lactose-intolerant, you lack the enzyme needed to break down lactose.

Lactose intolerance has been on the rise for the past 20 to 30 years, but many people with the condition don't always realize it. Some of them may think that eating dairy just makes them feel bad.

Some people may think that those with lactose intolerance have severe reactions when they consume dairy products, but many people may only experience mild symptoms like bloating, eczema, excess gas, excess mucus or a runny nose and mild stomach discomfort.

Others with lactose intolerance may experience more severe reactions like diarrhea, vomiting or both.

What to stock up on before SHTF

As a prepper, you need to remember that if a family member has lactose intolerance, they will not be able to tolerate many processed dairy products. Sometimes, they can consume very few minimally processed dairy products like cheese.

A person with lactose intolerance can't drink regular milk, but they will be fine if you give them lactose-free milk. Note that many processed foods commonly added to a prepper stockpile contain milk, which can cause issues when acquiring supplies for food storage, especially if you want to prepare before SHTF.

If you are lactose intolerant or are providing for someone who is, you need to be meticulous when reading labels.

If possible, avoid dairy altogether. You can make some exceptions for certain items like butter, hard cheese and yogurt.

Focus on shelf-stable food preps and try to limit or avoid anything that needs to be refrigerated. Cheese and butter are not easy to stockpile, so make allowances for space if you want to stock up in bulk.

Alternatively, you can get ghee but it can be expensive. Another option is to get powdered or freeze-dried items, such as cheese, butter or sour cream.

When prepping for family members who are lactose intolerant, provide them with fluids like water and clear broths.

Try food swaps for some recipes that require regular milk, like canned coconut milk or shelf-stable almond and rice milk. These milk alternatives can be used to make creamy dishes without making lactose intolerant people sick.

To prevent spoilage, rotate your supply of non-dairy milk alternatives regularly. (Related: Are you lactose intolerant? These foods give you the calcium you need without resorting to milk.)

Make food from scratch to avoid dairy

If you are worried that family members may get sick when SHTF, cook from scratch instead of serving them processed items that contain milk or dairy.

Cooking at home makes it easier to control the ingredients and make the necessary food swaps. Make the most of your time by picking a free day and cooking in batches.

You should also stock up on vegan products and shelf-stable items to substitute for dairy like coconut cream, coconut oil and nut butters.

Here are some non-dairy substitutes for common dairy products that you should also stock up on:


  • Cultured vegan butter made from coconut and cashews
  • Coconut butter
  • Nut butters
  • Vegetable oil blends


  • Nut-based cream cheese
  • Nutritional yeast
  • Soy-based cream cheese



  • Almond milk yogurt
  • Coconut milk yogurt
  • Hemp yogurt
  • Soy milk yogurt

Stock up on these foods for quick eating :

  • Almond butter
  • Canned applesauce
  • Canned fruit
  • Dried fruits
  • Fruit leathers
  • Fruit snacks
  • Granola bars, but check the ingredients since not all are dairy-free
  • Nuts
  • Peanut butter

Even if you're lactose intolerant, there is still a variety of foods that you can eat and stock up on before SHTF.

Visit for more tips on how to stock up on supplies before disaster strikes.

Watch this video about natural ways to deal with lactose intolerance.

This video is from the Natural Remedies channel on

More related stories:

Looking for a healthy non-dairy milk alternative? Try potato milk.

Coconut milk: 8 Reasons why you should start drinking this non-dairy milk alternative.

Flax milk is the underrated non-dairy milk alternative you should be adding to your diet.

Sources include:

Take Action:
Support NewsTarget by linking to this article from your website.
Permalink to this article:
Embed article link:
Reprinting this article:
Non-commercial use is permitted with credit to (including a clickable link).
Please contact us for more information.
Free Email Alerts
Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more. © 2022 All Rights Reserved. All content posted on this site is commentary or opinion and is protected under Free Speech. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published on this site. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

This site uses cookies
News Target uses cookies to improve your experience on our site. By using this site, you agree to our privacy policy.
Learn More
Get 100% real, uncensored news delivered straight to your inbox
You can unsubscribe at any time. Your email privacy is completely protected.