4 Best Dairy alternatives for Lactose intolerant people

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dairy alternatives for lactose intolerant

Famous dairy alternatives to include in your diet if you are lactose intolerant!


If drinking milk upset your stomach, then chances are there that you might be lactose intolerant. But this doesn’t mean that you have to avoid dairy products completely. There are plenty of options from soy to rice to nut milk and more.  Many people are choosing nondairy foods to accommodate the vegan lifestyle or allergies. However, it can be tricky to choose the right nondairy milk. Let’s see some of the famous dairy alternatives that are perfect for your lactose-intolerant diet.

1. Almond Milk

almond oil

Almond milk is a popular milk alternative because it is reasonable to buy, easy to make and lots of us find it delicious. It has a subtle, nutty taste, making it a favourite for those seeking a little more flavour. A cup of almond milk contains approximately 39 calories, 2.5 g of fat and 1 g of protein.

2. Soy Milk

Soy milk is a non-dairy classic (famous amongst gym-goers) and it packs a punch with its high protein content. But the liquid extract from soybeans might have a beanlike or even chalky taste that can be off-putting to some. A cup of soy milk can contain up to 7 g of protein just 80 calories and 4 g of fat. Ain’t it perfect for your lactose-intolerant diet.

3. Rice Milk

Rice milk tastes sweeter than other dairy alternatives with thin and water consistency. It is naturally sweet and is more watery than other options but comes in many varieties and could be a great replacement for milk in cereal.  A cup of rice milk has approximately 113 calories about 2 g of fat and around 1 g of protein.

4. Coconut milk

coconut milk

Coconut milk is naturally fatty which makes it provide almost a similar texture as cow’s milk. Lots of people use coconut milk to prepare coffee because of its creamy texture.  A cup of fortified coconut milk contains 7 g of protein, just over 80 calories and around 4 g of fat.

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Some other Dairy alternatives are:

–          Cashew milk

–          Oat milk

–          Hazelnut milk

–          Peanut milk

Alternatives of Butter can be used to cook food:

–          Coconut Oil

–          Avocado Oil

–          Olive Oil

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