6 Best Milk Alternatives for Lactose Intolerance

Does drinking milk upset your stomach? If so then chances are you could be lactose intolerant.

But that doesn’t mean you have to avoid dairy products completely.

Here’s why…

Delicious milk alternatives for the lactose intolerant!

Below, you’ll find the best milk alternatives for lactose intolerance and milk/dairy allergies.

We got you covered!

Best Milk Alternatives for Lactose Intolerance

Every milk alternative for the lactose intolerant has its own benefits, pros, and cons, but at the end of the day, they should not upset your stomach. So with that being said, here are 5 milk substitutions for the lactose intolerant:

Almond Milk

Almond milk feels just like regular cow milk when it comes to texture. However almond milk’s color is beige and it literally tastes like almonds (what do you expect). The only downside is that 8 oz of almond milk only contains 1 gram of protein. But thankfully you can actually get more calcium and Vitamin D and E than regular cow milk.

Here are some of the best almond milks you can drink:

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Coconut Milk

Coconut milk comes from the meat of the coconut and should not be confused for coconut water. Texture-wise coconut milk is quite creamy just like cow whole milk. It’s quite fatty and has little protein. The one benefit is that is that it contains medium triglycerides which is a fat that can boost your metabolism which can help promote weight loss.

Here are some of the best coconut milks you can drink:

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Hemp Milk

One thing that separates hemp milk from milk and lactose free milk is the fact that its derived from hemp seeds which are high in omega-3 fatty acids and protein. The only missing is enough calcium. Texture-wise, hemp milk is thick and a little gritty.

Here are some of the best hemp milks you can drink:

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Lactose-Free Milk

Lactose free milk is extremely high in calcium (one serving is almost enough calcium for you recommended daily intake). Plus lactose-free milk contains a number of beneficial nutrients such as potassium, zinc, magnesium, and vitamin A, K, and B. This is the one lactose free milk alternative that isn’t vegan like these.

Here are some of the best lactose-free milks you can drink:

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Rice Milk

Rice milker is very thin and has a sweetness to it (if you get it flavored). It’s low in protein but has a good amount of calcium.

Here are some of the best rice milks you can drink:

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Soy Milk

Soy milk, by far, has the most protein out of all the lactose free milk alternatives. Plus it even contains potassium. The downside is that it’s high in estrogen. It’s not hormonal estrogen, but it’s still estrogen.

Here are some of the best soy milks you can drink:

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How to Get the Same Benefits of Milk Elsewhere

Most dairy products, especially milk, are very high in protein and calcium. And just because you’re lactose intolerant doesn’t necessarily mean that you have to miss out on gaining those nutritional benefits because thankfully, there are other products and food items that you can consume that are equally as beneficial, minus the lactose.

You see, if you are lactose intolerant, you can still tolerate about 8 ounces of milk, according to David Goldstein, a gastroenterologist from New Jersey.

So yes, you can still put a little creamer in your free Starbucks coffee.

So with that being said, here are 10 of the best food options where you can still get the protein and calcium that you would normally find in milk and dairy products:

Beans – eating a cup of beans is equivalent to drink 4 ounces of milk (half cup)
Bread – Some brands and types of breads contain a lot of calcium.
Cereal – some cereals have over 1,000 mg of calcium in a 1 ounce serving which is almost your entire dairy nutritional requirement.
Dairy Free Yogurt – greek yogurt and regular yogurt derived from non-dairy milk can provide you with a lot of nutrients.
Dried Apricots and Raisins – a few pieces of dried apricots and a serving of raisins can give you a good amount of calcium.
Edamame – edamame and other soy foods like tofu are packed with calcium.
Fish – fish like canned sardines and salmon are a great source of vitamin D and calcium. Fresh fish like rainbow trout and perch are equally as beneficial.
Hard Cheese – cheese that are a very hard like parmesan and swiss tend to have less lactose than softer cheeses like mozzarella and brie. Plus they are also loaded with calcium. That means you don’t necessarily have to give up on cheese completely because these stomach are easier on your stomach.
Nuts – you can find consume a good amount of calcium in a small serving of nuts including peanuts, brazil nuts, and almonds.
Orange Juice – some orange juices are loaded with extra calcium in every serving.