When your body is unable to digest or break down lactose, it is known as lactose intolerance. The sugar found in milk and milk products is called lactose. This digestive ailment arises from the incapacity to break down lactose, which is the primary carbohydrate found in dairy products.
When dairy is consumed, those who are lactose intolerant have digestive issues that can significantly impact their quality of life. These issues include diarrhea, bloating, constipation, and cramping in the abdomen. Here are some healthy non-dairy milk substitutes for people who are lactose intolerant.
Milk Substitutes For Lactose Intolerant
Almond Milk
It is a plant-based milk made from almonds that has a nutty flavour and a watery texture. Almond milk has 50–80% less calories than dairy milk, according to WebMD. You can purchase it and keep it in your refrigerator for up to 10 days. It works well as a milk alternative for those who are lactose intolerant and is acceptable for vegans.
Oat Milk
Because it is low in fat and sugar and easy to digest, oat milk is a nutritious substitute for milk in cases of lactose intolerance. Calcium and vitamin D are frequently added to oat milk fortification, both of which are good for your bones. For those who are allergic to milk, soy, or nuts, or who are vegan or lactose intolerant, oat milk is a viable plant-based alternative.
Rice Milk
Plant milk derived from rice is called rice milk. It is a substitute for dairy milk and among the least allergic to dairy-free milk solutions. It is quite healthy since it is a fantastic source of calcium, manganese, selenium, vitamins A, B12, and D.
Coconut Milk
It has a high fat and calorie content. A delightful, wholesome, and adaptable meal that is commonly accessible in markets is coconut milk. People with lactose intolerance or milk allergies can safely consume coconut milk, which fits well with a dairy- or lactose-free diet.
Soy Milk
This plant-based beverage, sometimes referred to as soy milk or soya milk, is made by soaking and crushing soybeans. It is a well-liked non-dairy substitute for cow’s milk. As to the British Heart Foundation, it is frequently used as a substitute for milk by those with lactose intolerance or dairy allergies, as well as by vegans who abstain from consuming any animal product.
