2. Yogurt<\/h3>\n![\"circlemagazine-circledna-dairy-alternatives\"](\"https:\/\/images.unsplash.com\/photo-1548808988-797687818271?ixid=MnwxMjA3fDB8MHxzZWFyY2h8MjR8fHlvZ2h1cnR8ZW58MHx8MHx8&ixlib=rb-1.2.1&w=1000&q=80\")
Find Out Your Food Sensitivities<\/a><\/strong><\/figcaption><\/figure>\nAs mentioned above, people with lactose intolerance often have fewer side effects when eating yoghurt, compared to consuming other dairy products. Yoghurt is a good food to have in your diet, particularly if it supports the good bacteria in your stomach.<\/p>\n
A single cup of whole-milk yoghurt can give you up to 8 grams of fat, 11 grams of carbs, 9 grams of protein, and 149 calories of your daily recommended allowance. Although nutrition varies based on brand, you can get a similar result from alternative yoghurts, such as:<\/p>\n
\n- Coconut milk yogurt: Packed full of flavour, and great for granola<\/li>\n
- Almond milk yogurt: Low on fat and high on protein<\/a>. Almond milk yogurt can even include some fibre.<\/li>\n
- Hemp yogurt: Hemp yogurt contains up to 3.5 grams of fibre<\/a>, 11 grams of protein, and even tends to have fewer calories than coconut milk yogurts.<\/li>\n
- Soy milk yogurt: Soy milk yogurts are great for protein, with up to 6 grams of protein<\/a> per cup.<\/li>\n<\/ul>\n
3. Cheese<\/h3>\n
If you love cheese, and you don\u2019t want to substitute it, just look for some cheeses with a much lower lactose level. Parmesan, Cheddar, and Swiss cheeses are often much lower in lactose<\/a>. Alternatively, softer cheeses like cottage cheese can be a bad choice.<\/p>\nIf you\u2019re looking for an alternative to soft cheese, stick to the vegan section of your local supermarket. There are tons of nut, soy, and dairy-free versions of cream cheese on the market today, often made with various starch, pea protein, and vegetable oils.<\/p>\n
Cashew cheese is especially delicious.<\/p>\n
For hard cheese, you might have a harder time mimicking the taste and texture<\/a>. Casein in hard cheese is difficult to replicate. Stick to Parmesan and mild cheddar in very low doses.<\/p>\n4. Butter<\/h3>\n
Butter, like yoghurt, isn\u2019t always a problem for people with lactose intolerance. The right quality of butter will usually contain a very low amount of lactose. However, if you still want to cut this substance out of your diet already, you can switch the butter out for an alternative made with vegetable oils, coconut, and plant-based substances.<\/p>\n
Nut and seed buttons are becoming increasingly popular in today\u2019s landscape. Cashew, almond, and sunflower seed butter are all excellent choices. Try switching to a vegetable oil spread, if you\u2019re not worried about protein. If you want something a little better for your body, nut butter can deliver up to 2-3 grams of protein<\/a>.<\/p>\n5. Ice Cream<\/h3>\n![\"circlemagazine-circledna-dairy-alternatives\"](\"https:\/\/images.unsplash.com\/photo-1517093157656-b9eccef91cb1?ixid=MnwxMjA3fDB8MHxzZWFyY2h8MTR8fGljZSUyMGNyZWFtfGVufDB8fDB8fA%3D%3D&ixlib=rb-1.2.1&w=1000&q=80\")
Check If Your Favorite Ice Cream Is Suitable For Your Body<\/a><\/strong><\/figcaption><\/figure>\nYou may be able to live without milk and butter \u2013 but what about ice cream? Ice cream is one of the most popular treats in the world, and you don\u2019t necessarily have to miss out if you\u2019re not able to manage any dairy. You can swap your ice cream for options like:<\/p>\n
\n- Non-dairy ice cream: Look for an ice cream made with cream coconut, almond, or soy milk, rather than the standard dairy options.<\/li>\n<\/ul>\n
\n- Cashew ice cream is another very popular choice.<\/li>\n<\/ul>\n
\n- Sorbets: Sorbets don\u2019t have any dairy in them, making them excellent for those who might have lactose intolerance symptoms.<\/li>\n
- Home-made desserts: You can make a dessert similar to ice cream by blending frozen bananas with other ingredients like berries and flavourings.<\/li>\n<\/ul>\n
There are tons of recipes out there for almond milk ice cream<\/a> and other dairy-free ice cream products. Try this one for a quick and simple way to get your chocolate peanut butter fix<\/a>.<\/p>\n[h3] 6. Cream<\/h3>\n
Cream is a delicious addition to a lot of desserts and recipes, but it\u2019s a nightmare for people with lactose intolerance. It is the top layer of fat that gathers on fresh milk. Depending on the kind of cream you want, it can be very high in fat, so you can definitely live without it if you\u2019re improving your diet<\/a>.<\/p>\nOf course, if your favourite recipe calls for a dollop of cream, then you might be able to find a handful of options in your local grocery store. Coconut milk creams are growing increasingly common, and there are also varieties made with cashews, soy, and other nuts.<\/p>\n
Some dairy-free alternatives do contain higher amounts of high-fructose corn syrup, trans fats, and other unwanted ingredients, unfortunately. Make sure you check the label.<\/p>\n
7. Sour Cream<\/h3>\n
A little different to standard cream, sour cream comes from fermenting milk with bacteria, rather than just separating layers of milk. It\u2019s used as a base for dips, an ingredient in various baked goods, and as a topping for all kinds of meals.<\/p>\n
Similar to many creams and milk alternatives, most of the options for non-dairy sour creams are soy-based, but there are options available with beans and vegetable oils too. It\u2019s important to be cautious when looking for sour cream alternatives, as some are high in fat.<\/p>\n
If you\u2019re feeling creative, try making this non-dairy sour cream recipe at home<\/a>.<\/p>\n8. Mayonnaise<\/h3>\n
Another common ingredient for a wide range of salads, dressings, and other foods, Mayo, unfortunately, contains a small amount of lactose in most cases. With that in mind, you might want to consider switching to vegan mayo if you\u2019re lactose intolerant.<\/p>\n
You can also try making your own mayo<\/a> using ingredients like nutritional yeast, cashews, silken tofu, and Dijon mustard. There are quite a few different recipes out there if you\u2019re willing to get creative, including those using apple cider vinegar.<\/p>\n9. Chocolate<\/h3>\n![\"circlemagazine-circledna-dairy-alternatives\"](\"https:\/\/images.unsplash.com\/photo-1526081347589-7fa3cb41b4b2?ixid=MnwxMjA3fDB8MHxzZWFyY2h8MzN8fGNob2NvbGF0ZXxlbnwwfHwwfHw%3D&ixlib=rb-1.2.1&w=1000&q=80\")
Does Your Body Handle Chocolate Well?<\/a><\/strong><\/figcaption><\/figure>\nIf you have a sweet tooth you just can\u2019t ignore<\/a> \u2013 you might be a fan of milk chocolate. As you might expect from the title, milk chocolate is packed full of dairy, as well as other things which aren\u2019t always ideal for your diet. Similarly, you\u2019ll find that a lot of chocolate-flavoured treats featuring white and milk chocolate are off the menu too.<\/p>\nOne option to replace your standard milk chocolate experience is to look into vegan chocolate. There are some delicious options out there, in a range of flavours. Another option is to develop a taste for dark chocolate. Dark chocolate generally contains no dairy (or a lot less than milk chocolate).<\/p>\n
Aside from being good for your dairy intolerance, dark chocolate also has the added benefit of being rich in antioxidants.<\/p>\n
10. Whey and Whey Protein Alternatives<\/h3>\n
If you\u2019re hoping to turbocharge your workout, whey protein might be one of the first products you consider buying. Whey protein is excellent for supporting muscle recovery and boosting exercise outcomes. Unfortunately, it\u2019s also made with whey from dairy products \u2013 which means it\u2019s no good for lactose intolerance.<\/p>\n
An alternative could be to switch to pea protein \u2013 a naturally occurring protein found in peas with a large range of amino acids. You can also try things like hemp and soy protein instead. Experiment with different options to find out how they influence your routine.<\/p>\n
Living With Lactose Intolerance<\/h2>\n
Now that you\u2019ve read how many amazing dairy-free alternatives there are, you probably don\u2019t feel like you\u2019ll be left wanting when you stick to a lactose intolerance diet. Avoiding dairy is made easy with all of these great dairy-free choices, many of which taste better than the dairy option, anyway.<\/p>\n
Lactose intolerance is one of the most common forms of food intolerance in the world, and giving up dairy shouldn\u2019t feel like a major inconvenience. Many people who have less severe lactose intolerance symptoms find that they can get by just by reducing dairy in their diet, and they don\u2019t have to fully cut it out.<\/p>\n
Once you start tasting different high-quality and tasty dairy-free products, you might find that the lactose intolerance diet is very easy.<\/p>\n
To find out what your food sensitivities are, take a Circle SnapShot Food Sensitivity Test<\/a> now and know what foods are actually causing you sick.<\/p>\n
As mentioned above, people with lactose intolerance often have fewer side effects when eating yoghurt, compared to consuming other dairy products. Yoghurt is a good food to have in your diet, particularly if it supports the good bacteria in your stomach.<\/p>\n
A single cup of whole-milk yoghurt can give you up to 8 grams of fat, 11 grams of carbs, 9 grams of protein, and 149 calories of your daily recommended allowance. Although nutrition varies based on brand, you can get a similar result from alternative yoghurts, such as:<\/p>\n
- \n
- Coconut milk yogurt: Packed full of flavour, and great for granola<\/li>\n
- Almond milk yogurt: Low on fat and high on protein<\/a>. Almond milk yogurt can even include some fibre.<\/li>\n
- Hemp yogurt: Hemp yogurt contains up to 3.5 grams of fibre<\/a>, 11 grams of protein, and even tends to have fewer calories than coconut milk yogurts.<\/li>\n
- Soy milk yogurt: Soy milk yogurts are great for protein, with up to 6 grams of protein<\/a> per cup.<\/li>\n<\/ul>\n
3. Cheese<\/h3>\n
If you love cheese, and you don\u2019t want to substitute it, just look for some cheeses with a much lower lactose level. Parmesan, Cheddar, and Swiss cheeses are often much lower in lactose<\/a>. Alternatively, softer cheeses like cottage cheese can be a bad choice.<\/p>\n
If you\u2019re looking for an alternative to soft cheese, stick to the vegan section of your local supermarket. There are tons of nut, soy, and dairy-free versions of cream cheese on the market today, often made with various starch, pea protein, and vegetable oils.<\/p>\n
Cashew cheese is especially delicious.<\/p>\n
For hard cheese, you might have a harder time mimicking the taste and texture<\/a>. Casein in hard cheese is difficult to replicate. Stick to Parmesan and mild cheddar in very low doses.<\/p>\n
4. Butter<\/h3>\n
Butter, like yoghurt, isn\u2019t always a problem for people with lactose intolerance. The right quality of butter will usually contain a very low amount of lactose. However, if you still want to cut this substance out of your diet already, you can switch the butter out for an alternative made with vegetable oils, coconut, and plant-based substances.<\/p>\n
Nut and seed buttons are becoming increasingly popular in today\u2019s landscape. Cashew, almond, and sunflower seed butter are all excellent choices. Try switching to a vegetable oil spread, if you\u2019re not worried about protein. If you want something a little better for your body, nut butter can deliver up to 2-3 grams of protein<\/a>.<\/p>\n
5. Ice Cream<\/h3>\n
Check If Your Favorite Ice Cream Is Suitable For Your Body<\/a><\/strong><\/figcaption><\/figure>\n You may be able to live without milk and butter \u2013 but what about ice cream? Ice cream is one of the most popular treats in the world, and you don\u2019t necessarily have to miss out if you\u2019re not able to manage any dairy. You can swap your ice cream for options like:<\/p>\n
- \n
- Non-dairy ice cream: Look for an ice cream made with cream coconut, almond, or soy milk, rather than the standard dairy options.<\/li>\n<\/ul>\n
- \n
- Cashew ice cream is another very popular choice.<\/li>\n<\/ul>\n
- \n
- Sorbets: Sorbets don\u2019t have any dairy in them, making them excellent for those who might have lactose intolerance symptoms.<\/li>\n
- Home-made desserts: You can make a dessert similar to ice cream by blending frozen bananas with other ingredients like berries and flavourings.<\/li>\n<\/ul>\n
There are tons of recipes out there for almond milk ice cream<\/a> and other dairy-free ice cream products. Try this one for a quick and simple way to get your chocolate peanut butter fix<\/a>.<\/p>\n
[h3] 6. Cream<\/h3>\n
Cream is a delicious addition to a lot of desserts and recipes, but it\u2019s a nightmare for people with lactose intolerance. It is the top layer of fat that gathers on fresh milk. Depending on the kind of cream you want, it can be very high in fat, so you can definitely live without it if you\u2019re improving your diet<\/a>.<\/p>\n
Of course, if your favourite recipe calls for a dollop of cream, then you might be able to find a handful of options in your local grocery store. Coconut milk creams are growing increasingly common, and there are also varieties made with cashews, soy, and other nuts.<\/p>\n
Some dairy-free alternatives do contain higher amounts of high-fructose corn syrup, trans fats, and other unwanted ingredients, unfortunately. Make sure you check the label.<\/p>\n
7. Sour Cream<\/h3>\n
A little different to standard cream, sour cream comes from fermenting milk with bacteria, rather than just separating layers of milk. It\u2019s used as a base for dips, an ingredient in various baked goods, and as a topping for all kinds of meals.<\/p>\n
Similar to many creams and milk alternatives, most of the options for non-dairy sour creams are soy-based, but there are options available with beans and vegetable oils too. It\u2019s important to be cautious when looking for sour cream alternatives, as some are high in fat.<\/p>\n
If you\u2019re feeling creative, try making this non-dairy sour cream recipe at home<\/a>.<\/p>\n
8. Mayonnaise<\/h3>\n
Another common ingredient for a wide range of salads, dressings, and other foods, Mayo, unfortunately, contains a small amount of lactose in most cases. With that in mind, you might want to consider switching to vegan mayo if you\u2019re lactose intolerant.<\/p>\n
You can also try making your own mayo<\/a> using ingredients like nutritional yeast, cashews, silken tofu, and Dijon mustard. There are quite a few different recipes out there if you\u2019re willing to get creative, including those using apple cider vinegar.<\/p>\n
9. Chocolate<\/h3>\n
Does Your Body Handle Chocolate Well?<\/a><\/strong><\/figcaption><\/figure>\n If you have a sweet tooth you just can\u2019t ignore<\/a> \u2013 you might be a fan of milk chocolate. As you might expect from the title, milk chocolate is packed full of dairy, as well as other things which aren\u2019t always ideal for your diet. Similarly, you\u2019ll find that a lot of chocolate-flavoured treats featuring white and milk chocolate are off the menu too.<\/p>\n
One option to replace your standard milk chocolate experience is to look into vegan chocolate. There are some delicious options out there, in a range of flavours. Another option is to develop a taste for dark chocolate. Dark chocolate generally contains no dairy (or a lot less than milk chocolate).<\/p>\n
Aside from being good for your dairy intolerance, dark chocolate also has the added benefit of being rich in antioxidants.<\/p>\n
10. Whey and Whey Protein Alternatives<\/h3>\n
If you\u2019re hoping to turbocharge your workout, whey protein might be one of the first products you consider buying. Whey protein is excellent for supporting muscle recovery and boosting exercise outcomes. Unfortunately, it\u2019s also made with whey from dairy products \u2013 which means it\u2019s no good for lactose intolerance.<\/p>\n
An alternative could be to switch to pea protein \u2013 a naturally occurring protein found in peas with a large range of amino acids. You can also try things like hemp and soy protein instead. Experiment with different options to find out how they influence your routine.<\/p>\n
Living With Lactose Intolerance<\/h2>\n
Now that you\u2019ve read how many amazing dairy-free alternatives there are, you probably don\u2019t feel like you\u2019ll be left wanting when you stick to a lactose intolerance diet. Avoiding dairy is made easy with all of these great dairy-free choices, many of which taste better than the dairy option, anyway.<\/p>\n
Lactose intolerance is one of the most common forms of food intolerance in the world, and giving up dairy shouldn\u2019t feel like a major inconvenience. Many people who have less severe lactose intolerance symptoms find that they can get by just by reducing dairy in their diet, and they don\u2019t have to fully cut it out.<\/p>\n
Once you start tasting different high-quality and tasty dairy-free products, you might find that the lactose intolerance diet is very easy.<\/p>\n
To find out what your food sensitivities are, take a Circle SnapShot Food Sensitivity Test<\/a> now and know what foods are actually causing you sick.<\/p>\n
- Cashew ice cream is another very popular choice.<\/li>\n<\/ul>\n
- Hemp yogurt: Hemp yogurt contains up to 3.5 grams of fibre<\/a>, 11 grams of protein, and even tends to have fewer calories than coconut milk yogurts.<\/li>\n