14 Best Dairy Alternatives for People with Lactose Intolerance

For people with lactose intolerance, consuming dairy products can lead to uncomfortable symptoms like bloating, gas, stomach cramps, and diarrhea. Lactose intolerance occurs when the body lacks enough lactase, an enzyme needed to digest lactose, the sugar found in milk and dairy products. Luckily, there are many dairy alternatives available today that cater to individuals who need or prefer to avoid lactose. These alternatives provide the benefits of dairy, like calcium, protein, and other nutrients, without the digestive issues caused by lactose.

This article explores the 14 best dairy alternatives for people with lactose intolerance. These alternatives range from plant-based milks and yogurts to cheese substitutes, each offering delicious and nutrient-rich options for those seeking to avoid traditional dairy.

1. Almond Milk

Almond milk is one of the most popular dairy alternatives, particularly for those with lactose intolerance. Made from ground almonds and water, almond milk is naturally lactose-free and has a light, nutty flavor that works well in both sweet and savory dishes. Almond milk is lower in calories than cow’s milk and contains healthy fats, particularly monounsaturated fats, which are good for heart health.

Commercial almond milk is often fortified with calcium and vitamin D, making it a good source of these nutrients, which are crucial for bone health. While almond milk is not as high in protein as cow’s milk, it is an excellent alternative for those looking to reduce their dairy intake without sacrificing taste or versatility. It can be used in smoothies, coffee, cereal, and baked goods, making it a flexible option for lactose-intolerant individuals.

2. Soy Milk

Soy milk is another popular dairy alternative that has been around for decades. Made from soybeans, soy milk is rich in protein and provides a nutrient profile similar to that of cow’s milk. In fact, soy milk contains about 7 grams of protein per cup, which is comparable to the protein content in cow’s milk. This makes soy milk an excellent option for those looking to maintain or increase their protein intake while avoiding lactose.

Soy milk is also often fortified with calcium, vitamin D, and vitamin B12, making it a well-rounded alternative to dairy. Its creamy texture and mild flavor make soy milk versatile, working well in coffee, smoothies, cereals, and sauces. Additionally, research suggests that soy milk may have heart health benefits due to its isoflavones, compounds that can help lower cholesterol levels.

3. Coconut Milk

Coconut milk is derived from the flesh of mature coconuts and is naturally lactose-free, making it a great alternative for those with lactose intolerance. It has a rich, creamy texture and a slightly sweet flavor, which makes it ideal for curries, soups, and desserts. Coconut milk comes in two varieties: the thick, canned version used in cooking and the lighter, drinkable version found in cartons, often fortified with vitamins and minerals.

While coconut milk is high in saturated fats, these fats are mainly medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may offer certain health benefits, such as providing a quick source of energy and supporting weight management. However, coconut milk is lower in protein than other dairy alternatives, so it may not be the best option for those looking for a protein-rich substitute.

4. Oat Milk

Oat milk has surged in popularity in recent years, thanks to its smooth texture and mild flavor. Made from oats and water, oat milk is naturally lactose-free and is an excellent choice for people with dairy or nut allergies. It is particularly popular for use in coffee and lattes, as it froths well and has a creamy consistency.

Oat milk is typically fortified with calcium, vitamin D, and other nutrients to match the nutritional profile of cow’s milk. While it’s not as high in protein as soy milk, oat milk contains beta-glucan, a type of soluble fiber that can help lower cholesterol levels and improve heart health. Its natural sweetness makes it a good choice for cereals, smoothies, and baked goods.

5. Rice Milk

Rice milk is made from milled rice and water and is another lactose-free alternative to cow’s milk. Rice milk is naturally sweet and has a thinner texture compared to other milk alternatives. It’s a good option for those with multiple food allergies, as it is free from dairy, soy, and nuts.

However, rice milk is lower in protein compared to other alternatives and has a higher carbohydrate content, making it less suitable for individuals managing blood sugar levels. Despite this, it is often fortified with calcium and vitamin D, making it a viable option for people looking for a dairy-free alternative. Rice milk works well in cereal, smoothies, and light baking, though it may not be the best choice for recipes requiring a creamier texture.

6. Cashew Milk

Cashew milk is made from blended cashews and water, and it offers a rich and creamy texture that is perfect for creamy soups, sauces, and desserts. Cashew milk is naturally lactose-free and provides a variety of vitamins and minerals, including magnesium and vitamin E. It has a slightly nutty flavor, which can complement both savory and sweet dishes.

Like almond milk, cashew milk is typically lower in calories and protein than cow’s milk, but it is often fortified with calcium and vitamin D to support bone health. Its creamy consistency makes it a popular choice for smoothies, coffee, and dairy-free ice creams.

7. Hemp Milk

Hemp milk is made from hemp seeds and is a great alternative for those with lactose intolerance, nut allergies, or soy allergies. Hemp milk is rich in omega-3 and omega-6 fatty acids, which are essential for heart health and brain function. These healthy fats also contribute to the creamy texture of hemp milk, making it a good choice for coffee, smoothies, and baked goods.

Hemp milk is also a good source of plant-based protein, providing about 3 grams of protein per cup, and is often fortified with calcium and vitamin D. Its slightly nutty and earthy flavor makes it a unique option among dairy alternatives, and it’s an excellent choice for those looking to diversify their plant-based milk options.

8. Pea Protein Milk

Pea protein milk is a relatively new player in the world of dairy alternatives, but it has quickly gained popularity due to its high protein content and creamy texture. Made from yellow peas, pea protein milk contains about 8 grams of protein per cup, making it one of the highest protein dairy alternatives available. This makes it an excellent choice for those looking to increase their protein intake without consuming lactose.

Pea protein milk is typically fortified with calcium, vitamin D, and vitamin B12, making it nutritionally comparable to cow’s milk. It has a neutral flavor, making it a versatile option for coffee, cereal, smoothies, and cooking. Additionally, it is free from common allergens like soy, nuts, and gluten, making it suitable for a wide range of dietary needs.

9. Flax Milk

Flax milk is made from cold-pressed flaxseed oil and water, providing a creamy and nutritious dairy alternative. Flax milk is naturally lactose-free and rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. While flax milk is lower in protein than other alternatives, it is often fortified with calcium and vitamin D to support bone health.

Flax milk has a mild, slightly nutty flavor and works well in smoothies, cereal, coffee, and baked goods. It’s a great option for people with nut allergies, as it is free from common allergens like dairy, soy, and gluten. Additionally, flax milk is low in calories, making it a good choice for those looking to reduce their calorie intake while still enjoying a rich and nutritious milk alternative.

10. Coconut Yogurt

For those looking for a dairy-free yogurt alternative, coconut yogurt is an excellent choice. Made from coconut milk, this yogurt is rich, creamy, and naturally lactose-free. Coconut yogurt has a similar texture to traditional yogurt and can be found in a variety of flavors, from plain to fruity.

In addition to being a great option for those with lactose intolerance, coconut yogurt is often fortified with probiotics, which support gut health and digestion. Some brands also fortify their coconut yogurt with calcium and vitamin D to make it nutritionally comparable to dairy-based yogurt. Coconut yogurt can be enjoyed on its own, mixed with granola, or used in smoothies and desserts.

11. Soy Yogurt

Soy yogurt is another popular dairy-free alternative for people with lactose intolerance. Like soy milk, soy yogurt is made from soybeans and provides a good amount of protein, with around 6 grams per serving. Soy yogurt is often fortified with calcium, vitamin D, and probiotics, making it a nutritious option for those seeking a dairy-free alternative.

Soy yogurt has a creamy texture and a mild flavor, making it versatile for both sweet and savory dishes. It can be enjoyed on its own, topped with fruit, or used as a base for smoothies, parfaits, and dips. Additionally, soy yogurt is a good source of isoflavones, compounds that may help support heart health and reduce the risk of certain cancers.

12. Coconut Ice Cream

For those with lactose intolerance who crave a frozen treat, coconut ice cream is a delicious and dairy-free alternative. Made from coconut milk, coconut ice cream has a rich and creamy texture similar to traditional ice cream, but without the lactose. Coconut ice cream comes in a variety of flavors, from classic vanilla and chocolate to more exotic options like mango and passionfruit.

While coconut ice cream is higher in fat due to the saturated fat content of coconut milk, it is free from dairy and provides a satisfying alternative for those with lactose intolerance. Some brands also offer lower-fat or reduced-sugar versions of coconut ice cream for those looking to enjoy a healthier option.

13. Cashew Cheese

For individuals with lactose intolerance who miss the taste and texture of cheese, cashew cheese offers a flavorful and creamy alternative. Made from blended cashews, water, and various seasonings, cashew cheese can be used in place of traditional cheese in many dishes. It is rich, smooth, and versatile, making it a great option for spreads, dips, and sauces.

Cashew cheese is naturally lactose-free and contains healthy fats, magnesium, and vitamin E. While it doesn’t provide the same protein content as dairy cheese, it offers a delicious and satisfying alternative for those avoiding lactose. Cashew cheese can be found in many flavors, such as garlic herb, smoky, or even nacho-style for a dairy-free twist on classic cheese-based dishes.

14. Nutritional Yeast

While not a direct dairy replacement, nutritional yeast is a popular ingredient for creating dairy-free cheese flavors. This inactive yeast has a nutty, cheesy flavor and is often used to add a cheesy taste to vegan or dairy-free dishes like pasta, popcorn, and casseroles. Nutritional yeast is naturally lactose-free and is often fortified with B-vitamins, including vitamin B12, making it a nutritious addition to any dairy-free diet.

Nutritional yeast can be sprinkled on top of dishes as a cheese substitute, or used to make creamy, dairy-free sauces when combined with ingredients like cashews or plant-based milks. Its rich flavor and nutrient profile make it a great option for people with lactose intolerance looking to add cheesy flavors to their meals without consuming dairy.

Conclusion

For people with lactose intolerance, avoiding dairy products doesn’t mean giving up on delicious and nutritious foods. The 14 dairy alternatives listed above offer a wide range of flavors, textures, and nutrients, making it easy to enjoy meals without the discomfort caused by lactose. From plant-based milks like almond, soy, and oat milk to dairy-free cheeses and yogurts, there are plenty of options to suit every taste and dietary need.

These alternatives not only cater to those with lactose intolerance but also offer health benefits such as heart-healthy fats, plant-based protein, and essential vitamins and minerals like calcium, vitamin D, and omega-3 fatty acids. Whether you’re looking for a lactose-free milk for your morning coffee or a creamy, dairy-free yogurt for a snack, these alternatives provide satisfying and nutritious options that support overall health and well-being. By incorporating these foods into your diet, you can enjoy the benefits of dairy without the digestive issues associated with lactose.