​​​​​​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. Read 10 Ways to Tell If Your Food is Spoiled 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. Read 10 Delicious Bangladeshi Dishes With No Onion and No Garlic 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. Read Togur: The Molasses Made from Watermelon Juice in Bangladesh 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. Read Trans Fats: Facts You Need to Know