Nutrition

Top 5 Dairy Alternatives To Cut Down On Lactose Intolerance

A reduction in dairy products is becoming more and more common among fitness fans and beyond. In moderation, dairy can be a beneficial part of your nutritional intake. However, there are various reasons why people are increasingly choosing to forgo their usual dairy products.

One reason is an increase in awareness of lactose intolerance. This causes severe reactions in the body when it tries to digest the natural sugars found in dairy products. Some people find that though they do not have a severe enough reaction to be diagnosed with an allergy, they do feel better without dairy. An improved digestive process, more energy and clearer sinuses are just some of the changes fans of a dairy free life report.

Another reason many choose to lower or cut out dairy in their diet is due to dairy farming. Some believe that the methods through which dairy products are made are unethical.

Whatever your choice, there are some great alternatives to dairy products. Here are our favourites:

1. Lactose Free Substitute for Milk

There are widely available alternatives to cow’s milk. Plant based milks, such as soy and almond milk, make great additions to your morning cup of tea. For overnight oats or chia pudding, oat milk lends a comforting flavour. Go for unsweetened versions to ensure you don’t skew your calorie intake.

Goat’s milk is also a viable alternative for many lactose sensitive people. Though it does contain natural sugars, it is at a much lower level than traditional dairy.

2. Substitute for Yoghurt

Coconut yoghurt is a great alternative to your usual pot. It is high in antibacterial properties, so if your yoghurt was your main probiotic source, you’ll still have some benefits.

3. Substitute for Ice Cream

You can make lactose free, high fibre ice cream by blending bananas and berries. For extra creaminess, add coconut milk. Then freeze for a couple of hours and you’ll have scoops of delicious cream-less ice cream.

For parents or picky eaters, this is also a sneaky way of getting more vitamins into your diet in the shape of a treat.

4. Substitute for Butter

When cooking, substitute butter for olive oil or coconut oil. This works in most baking recipes as well as when pan frying or in marinades. If you need persuading of the culinary benefits, oils infused with herbs and spices will seriously upgrade your dishes.

For spreading on toast, you can use avocado instead of butter. Not only is this lactose free, but it also boosts your vitamin E intake. Nut butter is also a good alternative, and gives you a source of protein, too.

With all the above swaps with butter, you’ll be changing your saturated fats for unsaturated “good” fats.

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5. Substitute for Cheese

Some of the best cheese substitutes in terms of taste and texture are the store bought vegan ranges. You can also recreate your favourite ricotta and cottage cheese recipes with finely chopped tofu.

In addition, nut cheeses are available. These will provide you with a source of protein, and have a nice salty flavour that mirrors the flavour profiles of cheese.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Claire Muszalski

Claire Muszalski

Registered Dietitian

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.


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