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5 Dairy-Free Alternatives for Lactose Intolerant People

Dr. Nosheen Abbas

1 min read

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Lactose is a kind of a sugar that makes nearly 2-7% of milk. An enzyme called lactase is used by the body to break down lactose sugar so that it can be absorbed into the body. However, people who are lactose intolerant do not have enough lactase. Doctors says a lot of food that we consume such as dairy products; such as milk, cheese and yogurt contain lactose. People who are lactose intolerance may experience diarrhea, bloating, and gas after consuming anything that has lactose. If you are lactose intolerant, your best bet is to look for dairy-free alternatives. Here are some options:

1- Coconut Milk:

Coconut milk is made by separating the liquid from the grated meat of a coconut. Since coconuts contain oil, it does have a rich taste. Coconut milk is not the same as coconut water, which is a liquid found in coconuts. The  milk is made by combining coconut liquid and coconut meat. It contains phosphorus, manganese, magnesium, and iron. However, since coconut milk contains coconut oil, it is advised that it should be consumed in moderation as an excess may increase blood cholesterol.

2- Soy Milk:

It is very popular plant-based milk. Soy milk is made by soaking dried soybean and grinding them with water. The mixture is then boiled and filtered. Soy milk is used a lot in East Asian cuisines. It is also easily available. Vegans and lactose intolerant people can consumer soy milk. It has numerous health benefits such as improving the lipid profile, strengthening the integrity of blood vessels, promoting weight loss, preventing osteoporosis and prostate cancer.

3- Hemp Milk:

It is made by soaking and grinding hemp seeds in water. You can easily find organic and conventional unsweetened and flavored hemp milk in the market. Plain hemp milk doesn’t have sugar or cholesterol. It also doesn’t contain gluten and soy. Hemp milk is also a good source of essential vitamins, nutrients, and fatty acids.

4- Almond Milk:

Almond milk has a very creamy and nutty taste and that’s why it is a popular choice for people who are lactose intolerant. Almond milk is also free of cholesterol . It  can be bought from the market and it can also be easily prepared at home. It has less vitamin D and protein than cow’s milk.

5- Cashew Milk:

Cashew milk is made by blending cashews with water. Cashew milk is a good source of vitamin K. Vitamin K is essential for stronger bones. It also contains iron and magnesium. Iron carries oxygen in red blood cells and supports the immune system. Magnesium works with other enzymes to produce energy and synthesize proteins.

If you suspect you are lactose intolerant you can consult a nutritionist to find out which foods you should include in your diet. You can find and book an appointment with a top Nutritionist in Karachi, Lahore and Rawalpindi through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Nosheen Abbas - Author Dr. Nosheen Abbas is a Nutritionist practicing in Islamabad. Dr. Nosheen Abbas has the following degrees: MBBS, MSPH, SNHS Dip. (Holistic Nutrition) UK and has 13 years of experience.
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