Lactose intolerant
in SpanishSoy intolerante a la lactosa
/soy een-toh-leh-RAHN-teh ah lah lak-TOH-sah/
This is the most direct, accurate, and universally understood way to state your condition. It works in medical settings, restaurants, and casual conversation.
Using phrases like 'La leche me cae mal' helps politely explain why you are declining food.
💬Other Ways to Say It
Tengo intolerancia a la lactosa
/TEN-goh een-toh-leh-RAHN-syah ah lah lak-TOH-sah/
Literally 'I have lactose intolerance.' It is slightly more clinical but perfectly normal to use when explaining your dietary needs to a waiter.
La leche me cae mal
/lah LEH-cheh meh KYE mahl/
Literally 'Milk treats me badly' (Milk makes me sick). This is a very common, natural way to explain why you aren't drinking milk without using medical terms.
No puedo comer lácteos
/noh PWEH-doh koh-MEHR LAK-teh-ohs/
Means 'I cannot eat dairy products.' This is often safer than just mentioning milk because it covers cheese, cream, and yogurt too.
¿Tiene leche deslactosada?
/TYEH-neh LEH-cheh dehs-lak-toh-SAH-dah/
Asking 'Do you have lactose-free milk?' This is the practical phrase you need for ordering coffee.
Soy alérgico a la leche
/soy ah-LEHR-hee-koh ah lah LEH-cheh/
Means 'I am allergic to milk.' While intolerance and allergy are medically different, using 'alérgico' often makes kitchen staff take cross-contamination more seriously.
🔑Key Words
Key Words to learn:
📊Quick Comparison
Choosing the right phrase depends on whether you are ordering food, chatting with friends, or talking to a doctor.
| Phrase | Formality | Best For | Avoid When |
|---|---|---|---|
| Soy intolerante a la lactosa | Neutral | First time explaining your condition clearly | You want to be very casual/slangy |
| La leche me cae mal | Informal | Casual chat with friends/family | Speaking to a doctor or formal waiter |
| No como lácteos | Neutral | Ordering food (covers cheese/cream) | You specifically want lactose-free milk |
📈Difficulty Level
The word 'intolerante' is long but phonetic. 'Lactosa' is easy. The main challenge is the flow of the full sentence.
Uses the basic verb 'Ser' (to be). No complex conjugation required.
Dairy is a staple in many Hispanic diets; explaining you can't eat it might require patience as it's less common in rural areas.
Key Challenges:
- Remembering the word 'lácteos' for dairy products
- Pronouncing the 5 syllables in 'in-to-le-ran-te'
💡Examples in Action
Perdón, ¿este plato lleva queso? Soy intolerante a la lactosa.
Excuse me, does this dish have cheese? I'm lactose intolerant.
No puedo tomar helado porque la leche me cae muy mal.
I can't eat ice cream because milk makes me really sick.
Me gustaría un café con leche de almendra, por favor.
I would like a coffee with almond milk, please.
¿Tienen opciones sin lácteos en el menú?
Do you have dairy-free options on the menu?
🌍Cultural Context
The 'Deslactosada' Solution
In Latin America, you will frequently see milk labeled as 'leche deslactosada' (delactosed milk) rather than 'lactose-free.' It is extremely common in supermarkets and coffee shops in Mexico and Colombia. In Spain, you are more likely to see 'sin lactosa' (without lactose).
Hidden Dairy in Latin Cuisine
Be very careful with 'crema' (a type of sour cream) and fresh cheese (queso fresco). In many Latin American countries, these are used as garnishes on top of soups, tacos, beans, and plantains. Even if a dish isn't described as 'cheesy,' it might come sprinkled with dairy. Always specify 'sin crema y sin queso' (without cream and without cheese).
Plant-Based Alternatives
While soy milk (leche de soya) and almond milk (leche de almendra) are becoming standard in big cities like Mexico City, Madrid, or Buenos Aires, they might be harder to find in rural towns. In those cases, sticking to 'café negro' (black coffee) or fruit juices is your safest bet.
❌ Common Pitfalls
Saying 'Soy lactosa'
Mistake: "Saying 'Soy lactosa' to mean I'm lactose intolerant."
Correction: Soy intolerante a la lactosa.
Assuming 'Vegetariano' covers it
Mistake: "Ordering a vegetarian dish thinking it won't have dairy."
Correction: Asking specifically about 'lácteos' (dairy).
Confusing 'Leche' with all Dairy
Mistake: "Saying 'No tomo leche' (I don't drink milk) but forgetting about butter or cream."
Correction: No como lácteos (I don't eat dairy).
💡Pro Tips
Gender Neutrality
Good news! The word 'intolerante' ends in 'e', which means it is gender-neutral. Whether you are male or female, you say 'Soy intolerante.' You don't need to change the ending to 'o' or 'a'.
The Magic Word: 'Lácteos'
Memorize the word 'lácteos' (LAK-teh-ohs). This is the umbrella term for all dairy products. Saying 'Soy alérgico a los lácteos' covers milk, cheese, yogurt, butter, and cream all at once.
Ordering Pizza
In Argentina and Uruguay, pizza is a religion and usually loaded with cheese. If you order pizza 'sin queso' (without cheese), be prepared for a confused look, but it is possible! It's often called 'pizza de cancha' in Argentina (tomato sauce only).
🗺️Regional Variations
Mexico & Colombia
In these countries, 'deslactosada' is the specific industry term. You will see purple or grey distinct branding on milk cartons for this type.
Spain
Spain is very allergy-aware. Restaurants are required by law to have an allergen menu (carta de alérgenos). Ask for it!
Argentina
Pizza and pasta are huge here. Be very specific about 'sin queso' because cheese is the default topping for almost everything.
💬What Comes Next?
The waiter asks if a little bit of cheese is okay
¿Puede comer un poquito de queso?
Can you eat a little bit of cheese?
No, nada de lácteos, por favor. Me enfermo.
No, no dairy at all, please. I get sick.
Ordering coffee
¿Leche entera o deslactosada?
Whole milk or lactose-free?
Deslactosada, por favor.
Lactose-free, please.
🔄How It Differs from English
In English, we often turn the condition into an identity ('I am lactose intolerant'). In Spanish, while we say 'Soy intolerante' (I am intolerant), it is also very common to shift the blame to the food: 'La leche me cae mal' (The milk treats me badly). This structure places the action on the food, not the person.
False Friends & Common Confusions:
Why it's different: In English slang, people sometimes shorten it. In Spanish, 'Soy lactosa' makes no sense—it means you are the sugar molecule itself.
Use instead: Soy intolerante a la lactosa
🎯Your Learning Path
➡️ Learn Next:
How to order food in Spanish
Now that you can state your allergy, learn how to order the rest of your meal.
How to say I am allergic to...
Learn the broader pattern for other allergies like nuts or seafood.
Vocabulary for fruits and vegetables
These are safe foods for lactose intolerance; learn their names to order confidently.
✏️Test Your Knowledge
💡 Quick Quiz: Lactose intolerant
Question 1 of 3
You are at a coffee shop in Mexico City. How do you ask for lactose-free milk?
Frequently Asked Questions
Is 'sin lactosa' or 'deslactosada' better?
It depends on the region. In Spain, 'sin lactosa' is standard. In Latin America (especially Mexico and Colombia), 'deslactosada' is the word you will see on cartons and menus. Both will be understood, but using the regional term sounds more natural.
Does 'vegetariano' mean dairy-free in Spanish?
No! In fact, vegetarian dishes in Spanish-speaking countries often rely heavily on cheese (queso) and eggs. You must specifically say 'vegano' (vegan) or 'sin lácteos' (without dairy) to be safe.
How do I ask for almond milk or oat milk?
For almond milk, ask for 'leche de almendra'. For oat milk, ask for 'leche de avena'. Soy milk is 'leche de soya' (Latin America) or 'leche de soja' (Spain).
What if I accidentally eat dairy? How do I say my stomach hurts?
You can say 'Me duele el estómago' (My stomach hurts) or 'Me siento mal' (I feel sick/bad).
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