Food substitutes for the lactose intolerant

Lactose is a kind of sugar found in milk and in other dairy products like yogurt, cheese, butter, and ice cream. The inability in adults to digest lactose is called the Lactose Intolerance. Such people lack Lactase, the enzymes that convert lactose into glucose in our digestive system. Many of us think that the best way is to avoid milk and milk products; it is not easy though because milk products are the major source of calcium, and a major ingredient of some of the most sought after edibles.

The best solution to keep the lactose intolerance trouble at bay is to make right food choices. You need to get the hang of some best substitutes for the milk and milk-products that are high on Lactose. Read on and find some of the best food substitutes that can be a part of your lactose intolerance diet:

Lactose- free milk

Close-up of a young woman drinking a glass of milk

One needs to drink milk at least two times a day in order to get a healthy amount of calcium but what about people who have lactose intolerance. Well, such people can go for milk that is free from lactose, or milk that has lactase added to it. Lactase added milk has all the nutrition that normal milk contains, and the only difference is in a slight change of taste, as the lactase added milk tastes sweet. It is not only rich in calcium but also contains other nutrients like vitamins and minerals, zinc, potassium, and protein.

Soy Milk

healthy breakfast

Both men and women require approximately 1000 mg of calcium a day, which comes to about three glasses of milk. People who are lactose intolerant can substitute Soy Milk for the normal milk. It is made of water and soybeans and is a rich source of calcium (up to 500 mg of calcium per serving). Soymilk is also fortified with proteins, flavonoids, potassium, and is too low on saturated fat. Soymilk is not suitable for people or children who have milk allergy, which is different from lactose intolerance.

Other milk types

lady consuming milk

If you are lactose intolerant then you cannot have milk from any mammal because they all contain lactose. Such a situation calls for some experimentation, as in try some other types of milk. One such type is the Soymilk but some people do not like its taste. Such people can try dairy free mil such as almond milk, coconut milk, rice milk, and vegetable milk of oat, cashew, and hemp. All these types of milk are rich in various vitamins and antioxidants but they lack calcium, and you cannot use them in cooking to make soups and desserts but you can enjoy a bowl of muesli or cornflakes with these milk types.

Dairy free Ice cream

consuming ice cream

Ice creams are so tempting but lactose intolerant people have a hard time avoiding them. However, there is no need for you people to sacrifice delicious ice creams, as diary free ice creams are available in the market. You can have ice creams made from rice, soy, almonds, and hemp. Coconut Bliss is one dairy free ice cream that is too popular among the lactose intolerant.

Dairy-Free Cheese


You love pasta and pizza but cannot have it because of the cheese being the main ingredient in it. Substitute dairy free cheese and enjoy all the cheesy dishes you like. Dairy free cheese comes in different flavors like the cheddar, mozzarella, and provolone. All these cheese types are made from rice, soy, hemp, and almonds.


 consuming sea food

Lactose intolerant people are at a high risk of calcium deficiency. Calcium requirement increases with the age and so does the lactose intolerance. Therefore, it is of paramount importance for such people to find some other ways to make up for the calcium requirement of their body. Seafood is a superb source of calcium, so eat plenty of seafood.


Lactose intolerant people often miss out on several foods, and sometimes even important sources of nutrition. Thankfully, several alternatives are available that make the life of lactose intolerant people simpler, and to meet their nutrition requirements.

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