​​​​​​Many people suffer from bloating, gas, cramps, nausea and diarrhea as soon as they have dairy products. Their digestive systems cannot break down the natural sugar in milk, which is called lactose, properly. Hence, a strict lactose intolerance friendly diet becomes mandatory for them. But it is not always easy to find the alternatives because most of the food that is consumed by everyone has some sort of a dairy product in it. Today, let’s look at some substitutes for milk- based products in order to combat the symptoms of lactose intolerance.

Non-dairy Alternatives of Milk

Almond milk

Almond milk is a favorite alternative for most lactose intolerant people as it tastes good and is also packed with vitamin D. Compared to other non-dairy alternatives, almond milk is a comfortable transition for people from normal milk as it does not have a strong flavor. 

It is easily available in the supermarkets and is quite cheap to buy. One can also make almond milk at home as it is quite easy to make too. The optimal amount an adult should take daily is about 1 cup which contains 1 gram of protein, 2.5 grams of fat and about 39 calories.

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Soy milk

Another popular option for alternating milk is with soy milk. Soy milk is filled with essential nutrients like calcium and potassium. It contains about 80 calories, 7 grams of protein and 4 grams of fat.

Soy milk is also beneficial for people who are looking to stay fit by losing weight and cutting down on calories. However, because of the strange flavor it has, transitioning completely to soy milk from dairy milk might take some time.

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Coconut milk

Coconut milk is the go to option for people who like to drink sweetened milk. Because of its naturally sweet flavor, it requires no artificially added sugar. This is also a really efficient transition for people who want to lose some weight as it has half the fat of cow’s milk.

A cup of coconut milk contains about 5 grams of fat, less than a gram of protein and around 74 calories. It is known to reduce the cholesterol levels in people as well. Many people like drinking their coffee with this milk as it naturally has a very creamy consistency.

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Rice Milk

Rice milk is made from fortified brown rice and so is a good alternative to normal milk. It can be easily made at home and is a good source of calcium and vitamin D. Its texture is watery and is naturally sweet in taste.

A cup of rice milk contains about 120 calories, 1 gram of protein and 2.5 grams of fat.

Non-dairy Sustitutes of Ice cream

Coconut Ice cream

If ice cream is part of someone’s diet that they cannot just live without, then transferring to coconut ice cream might be a good idea as there is no risk of lactose intolerance. To make coconut ice cream, coconut milk is used as the substitute for milk. It adds the flavor and is also a plant- based milk devoid of the symptoms caused by dairy.

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To add more flavors to this coconut ice cream, using sherbets made up of berries and bananas are recommended. Using a drop of vanilla essence might do the trick too.

Dairy-free Alternatives of Sour cream

Plain soy yogurt

For people who like to use sour cream in their cooking can use plain soy yogurt as an excellent alternative. Many desserts like mousse, parfait or even cakes require sour cream as a necessary ingredient. The good news for lactose intolerant people is that using plain soy yogurt will in no way diminish the taste of these desserts. Soy yogurt contains about 94 calories, 1.8 grams of fat and 3.5 grams of protein.

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Non-dairy Food Options for Butter

Extra virgin olive oil

Olive oil is a healthy substitute for butter as it is rich in monounsaturated fats which are extremely good for the heart. Using olive oil in dishes can be a contributory fact to weight loss, reduced blood pressure and improved cholesterol.

Most cooking that requires butter can be substituted with extra virgin olive oil and thus it is an apt adjustment for people with lactose intolerance.

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Dairy-free Food Substitutes of Cheese

Fermented cheese

Fermented cheese is aged cheese which comprises a very low amount of lactose compared to fresh cheese. The cheese fermentation process does not allow much lactose to remain in the end product, making it suitable for a lactose intolerance friendly diet.

Fermented parmesan has the lowest amount of lactose left in it compared to cheddar, mozzarella and cream cheese. A 40 gram serving of fermented parmesan contains about no lactose at all.

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Non-dairy Alternates of Yogurt

Coconut milk yogurt

Yogurt is a significant source for probiotics. Hence, lactose intolerant people cannot just avoid it. These can be churned out of any type of milk and so using coconut milk for base is a good idea to make yogurt for lactose intolerant people. If this yogurt is not available in the local shops, people can make their own using a yogurt processing kit.

Another tip for people with lactose intolerance is to let their yogurt sit in the fridge for a time being. The more it remains in the fridge, its lactose properties gradually diminish making it quite safe for them to eat.

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Dairy-free Food Substitues of Chocolate

Dark chocolate

For chocolate lovers, the good news is that most dark chocolates are free of lactose. The label should read if it has any form of dairy in it or not. And since dark chocolates now come in all forms of flavors, anyone can easily find a flavor they like without having to sacrifice the deliciousness of chocolates.

A 100 gram bar of dark chocolate contains about 600 calories and 43 grams of fat, for which its intake amount should be limited.

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People with lactose intolerance  no longer have to give up on their favorite food, as there are more substitutes available now than before.