Our guide to dairy alternatives will help you find your new favourite products, from plant milk to chocolate Image Credit: AdobeStock.

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As with any diet, there are benefits and potential risks to going dairy-free. This is because deleting a food group subsequently removes calories and nutrients from your diet. The benefits and risks of a dairy-free diet can vary depending on the person, their understanding of a balanced diet, current dietary patterns, and individual needs.

One benefit to a dairy-free diet is that it is considered generally safe to follow indefinitely as long as nutritional needs are met. In addition, a dairy-free diet is beneficial for those who have:.

Relief from uncomfortable symptoms like bloating, gas, abdominal pain, and diarrhea can resolve within a few days after you stop eating dairy products. You may lose weight if you cut out dairy due to lower fat intake, but that can lead to concern over nutrients your body needs, too.

Dairy can be a major source of calcium and vitamin D , and deficiencies in those nutrients can potentially lead to bone density issues. Another disadvantage worth mentioning is that many milk substitutes and other dairy-free items are significantly more expensive than their dairy counterparts and are not found in all grocery stores across the country.

The cost and availability factors make going without dairy less accessible to people living in historically marginalized communities, contributing to barriers to healthy eating and health equity.

Lastly, making a major change to your diet like strictly avoiding dairy can be challenging and will require some planning ahead on grocery shopping and cooking. Figuring out what you should and should not eat on a dairy-free diet is a first step to getting started.

In general, you'll want to look for and eat:. In general, you'll want to avoid:. You can eat eggs while on a dairy-free diet because, despite popular belief, they are not dairy products. An egg-free diet and a dairy-free diet are different. By law, food products containing any of the nine major food allergens are required to have plain-language labels such as "contains dairy" to help people avoid them.

Milk is one of those allergens, but it's still a good idea to read the label and ingredients list carefully. Note that these labeling requirements do not apply to restaurant foods.

If in doubt, ask your server if a particular dish is dairy-free. While the Department of Agriculture USDA recommends low-fat dairy products as part of a balanced diet, it acknowledges that there are other ways to meet your nutritional needs if you can't or prefer not to consume dairy.

The nutrients found in dairy foods—like calcium and vitamin D—help support bone health and immune function , so you'll need to get enough of those nutrients from another source.

Further, if you cut dairy from your diet for health or potential weight loss reasons, make sure you're still consuming enough calories each day to keep your body functioning properly. Following a dairy-free diet usually requires some planning, but the guidelines are simpler than you might think.

To help build a healthy meal plan , first focus on getting in three to five servings of fruit and vegetables in per day. From there, you have several options for dairy-free alternatives:. A dairy-free diet excludes animal milks and any products that contain them. Some people choose to go dairy-free because they have an allergy or intolerance, while others have a personal or ethical preference.

Because dairy is a source of necessary nutrients like calcium, vitamin D, and protein, experts recommend making sure to incorporate other sources of those nutrients into your daily meals.

If you're considering going dairy-free, check with a healthcare provider first, particularly if you have an underlying health condition.

They'll be able to discuss the risks and benefits of a dairy-free diet based on your individual situation, or refer you to a nutritionist or dietitian. Remember that there's no one-size-fits-all approach to any of the various diet options and feel encouraged to follow what works best for you and your overall health.

Cutting any food group out of your diet may require an adjustment period for your body. For example, some research suggests changes when caseins in dairy foods and related casomorphins are withdrawn, which can lead to digestive symptoms, irritability, and more.

But there's mixed evidence on the benefits of caseins or their removal. Nor are there clearly proven risks. This can vary by person. Our bodies can take anywhere from 24 to 72 hours to fully digest and eliminate foods. A dairy-free product does not contain milk.

A lactose-free product may still contain milk, but it's been modified to remove the lactose a natural sugar found in milk. Walsh J, Meyer R, Shah N, Quekett J, Fox AT. Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations.

Br J Gen Pract. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake.

Massachusetts General Hospital. Coconut milk tastes creamy like cow's milk, but one drawback is that it has a lot of saturated fat. Other vegetable milks include oat, hemp, and cashew. If you have lactose intolerance, the Dietary Guidelines for Americans recommends that you choose dairy products with less lactose, such as yogurt with active bacterial cultures.

However, frozen yogurt does not have active cultures, so it may not fit into your lactose intolerance diet. Fermented cheeses have less lactose than other dairy products, and you may be able to tolerate them in small amounts. They are worth including in your lactose intolerance diet because they are good sources of calcium and protein.

Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blue cheeses. These cheeses typically have less than 2 grams of lactose per ounce, compared with 11 grams in a cup of milk. Try simple cheese and crackers for a boost of calcium, or make these easy Roast Beef and Blue Cheese Spears for an elegant appetizer.

If you crave ice cream for dessert, you might be able to substitute sherbet in your lactose intolerance diet. Sherbet is a good example of a hidden source of lactose because you probably don't think of it as a dairy product.

Be sure not to include too many of these foods in your diet on a given day, since doing so may bring on lactose intolerance symptoms.

Vegetables high in calcium include rhubarb, spinach, broccoli, and certain greens like kale. For example, one cup of cooked spinach has about mg of calcium. Other foods for a lactose intolerance diet include pinto beans and calcium-fortified orange juice.

Unfortunately, you also need more calcium as you get older. The recommended daily intake of calcium for people over age 50 is 1, mg — which is more calcium than is recommended for a younger adult 1, mg.

One way is by eating plenty of seafood. Small fish with soft bones like sardines are especially high in calcium.

In children, regular consumption of dairy can lead to acne and eczema, exacerbated asthma symptoms, and increase the risk of obesity and type 2 diabetes as they grow into adulthood learn more here. This reabsorption may make bones brittle over time.

Additionally, milk contains D-galactose —a sugar that promotes oxidative stress and inflammation—which is linked to loss of muscle and bone. Meanwhile, fruits and vegetables have been shown to strengthen bones.

In fact, many plant foods are high in bioavailable calcium. The calcium found in almonds, tahini, kidney beans, and most dark leafy greens is over 50 percent bioavailable to the human body.

Put that kale in a fruity smoothie and your kid will drink it down. The nutrients in milk—namely calcium and protein—can easily be found in plant foods. You can find Ripple pea milk in most supermarkets and specialty health food stores. Flavors come in unsweetened, vanilla, and chocolate, and they even make shelf-stable lunchbox-sized cartons.

Other notable options: Soy milk 8 grams of protein and oat milk creamy, delicious, and fortified with 50 percent of the recommended daily vitamin B Just like the box, this recipe requires minimal ingredients, and you can make it in a flash.

This recipe contains almost 30 grams of protein and 13 grams of fiber in one serving! Our favorite brand is Oatly , which is available at Whole Foods and other specialty stores. Other notable options: Chocolate soy milk for a little extra protein. Exchange this classic lunchbox go-to for a dairy-free treat.

An easy swap is to buy almond milk pudding cups at your local health food supermarket such as Whole Foods or Sprouts. Look for Zen Almondmilk Chocolate Pudding in stores or purchase them on Amazon. For dry pudding packets you mix with plant milk, try Simply Delish in Vanilla, Chocolate, and Strawberry.

Other notable options: Make your own! We love this decadent raw chocolate avocado mousse recipe and this chocolatey peanut butter version as well. Have a kid that loves to bake? Make memories in the kitchen by swapping out dairy butter for nondairy butter.

All can be used as a one-for-one swap for dairy-based butter. Other notable options: Many baked goods can be made with neutral-flavored vegetable oil we recommend safflower , and you can swap in olive oil for butter in many savory dishes, including bechamels, gravies, pasta dishes, and more.

Coconut yogurt is rich, creamy, and flavorful, without all that sugar. We love CocoYo , which has billions of live probiotics.

It comes in Pure, Raspberry, Ginger Turmeric, and Vanilla flavors. You may want to check to be sure any store-bought or restaurant dips don't contain yogurt or sour cream.

At home, you can make guacamole or try vegan queso. Many brands now make ice cream with alternative milks like almond, coconut and oat. You can also reach for sorbet. Or, you can make your own healthy "ice cream" at home with bananas.

Recipe to try: 2-Ingredient Peanut Butter Banana Ice Cream. Calcium is an important mineral for your bones and teeth, and 1 cup of low-fat milk or regular plain yogurt contains about mg of calcium.

According to the National Institutes of Health , most adults need around 1, mg of calcium each day, while young children, teenagers and individuals over 50 years old need slightly more.

If you cut out dairy, you'll likely end up with a reduced intake of this vital mineral. Fortunately, you can still get calcium from other sources, including salmon and sardines with bones, tofu made with calcium sulfate and vegetables like kale and broccoli.

People who avoid dairy should choose calcium-fortified plant foods like unsweetened soy milk, cereals, breads and juices to help meet their needs, but may need a daily calcium supplement, too. Vitamin D is a fat-soluble vitamin that is necessary for the absorption of calcium.

Most foods don't naturally contain large amounts of vitamin D, but some are fortified with the vitamin. Dairy milk is fortified with vitamin D. If you're looking for dairy-free alternatives, fortified soymilk, almond milk and other plant milks can get you just as much vitamin D as a glass of low-fat milk.

There are two major types of proteins found in milk: casein and whey proteins. In general, men should aim for about 56 grams of protein per day and women should aim for about 46 grams, according to the National Institute of Medicine , although protein needs are based on body weight and you may need more.

One glass of low-fat milk supplies about 8 grams of protein , and yogurt and cheese are also relatively high in protein. Not to worry, there are plenty of nondairy protein sources too, including meat and poultry, fish, eggs, nuts and several dairy-free alternative milks—like soymilk, which has 8 grams of protein per cup, but may have more check the Nutrition Facts panel.

Lactose is the natural sugar found in milk. When you have a lactose intolerance, your body lacks or has insufficient amounts of the enzyme lactase needed to digest lactose.

As people who have lactose intolerance know, eating foods with lactose can cause them serious gastric distress symptoms like nausea, bloating, gas and diarrhea.

The good news? There are many lactose-free alternatives out there, including cow's milk that has had the lactose removed. Having a milk allergy means your body has an abnormal immune response to milk—an allergic reaction is triggered when you consume it.

An allergy differs from an intolerance because the body is reacting to the protein in milk, not the milk sugar. Symptoms and reactions vary but can be potentially life-threatening. The only way to deal with this is to avoid dairy products altogether.

Some people choose to go dairy-free because they have an allergy or intolerance, while others have a personal or ethical preference. Because dairy is a source of necessary nutrients like calcium, vitamin D, and protein, experts recommend making sure to incorporate other sources of those nutrients into your daily meals.

If you're considering going dairy-free, check with a healthcare provider first, particularly if you have an underlying health condition. They'll be able to discuss the risks and benefits of a dairy-free diet based on your individual situation, or refer you to a nutritionist or dietitian.

Remember that there's no one-size-fits-all approach to any of the various diet options and feel encouraged to follow what works best for you and your overall health. Cutting any food group out of your diet may require an adjustment period for your body.

For example, some research suggests changes when caseins in dairy foods and related casomorphins are withdrawn, which can lead to digestive symptoms, irritability, and more. But there's mixed evidence on the benefits of caseins or their removal. Nor are there clearly proven risks.

This can vary by person. Our bodies can take anywhere from 24 to 72 hours to fully digest and eliminate foods. A dairy-free product does not contain milk. A lactose-free product may still contain milk, but it's been modified to remove the lactose a natural sugar found in milk.

Walsh J, Meyer R, Shah N, Quekett J, Fox AT. Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations.

Br J Gen Pract. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake. Massachusetts General Hospital. Lactose-free v. dairy-free: How to tell the difference. Brigham and Women's Hospital.

Milk allergy diet for children: General guidelines for milk allergy. Rybicka I. Comparison of elimination diets: Minerals in gluten-free, dairy-free, egg-free and low-protein breads. Journal of Food Composition and Analysis , Volume , Food and Drug Administration.

Food allergen labeling and consumer protection act of FALCPA. Allergic to milk? Some dark chocolate labeled as dairy-free may still contain milk. University of Nebraska-Lincoln Food Allergy Research and Resource Program.

Dairy-free and non-dairy? CFR - Code of federal regulations title Department of Health and Human Services and U. Department of Agriculture. International Dairy Federation. IDF Factsheet: Dairy's role in supporting a healthy immune system. Vanga SK, Raghavan V. How well do plant-based alternatives fare nutritionally compared to cow's milk?

Journal of Food Science and Technology. Drewnowski A, Henry CJ, Dwyer JT. Proposed nutrient standards for plant-based beverages intended as milk alternatives. Frontiers in Nutrition.

National Institutes of Health Office of Dietary Supplements. Calcium: Fact sheet for health professionals. Vitamin D: Fact sheet for health professionals.

This coconut almond milk is such a great dairy-free alternative to flavored coffee creamers. Of course, you can use it in other ways too, but I love the almost tropical flavor it adds to my mornings and afternoons. This oat milk has no added sugars and no added hums—just the good stuff.

This dairy-free sour cream is made from cashew and coconut milk, but you would never know it. It is thick and rich enough to be the real thing! I used it in a 9 layer dip and it was delicious. I usually just use full fat coconut milk as heavy cream. It has a full flavor and the same consistency as traditional heavy cream.

We used it to make the vanilla icing a little fluffier, but I now spread it on toast, use it in pasta, and just about everything else. I love that it is still in stick form, because it feels more like real butter to me when I cut a slice off of the block.

I know I just said that I prefer cutting butter off of the block, but when it comes to bread and butter, I love this butter spread.

It is easy to transfer to a smaller bowl to put on the table for dinner, spreads on so smoothly, and really tastes like butter. Warning: it does contain soy, so if you have a soy allergy, this is not the vegan butter for you. Does it get any better than that? Of course it sounds good on paper, but just wait until you try it.

Call me crazy, but I like coconut milk whipped cream more than the real stuff. Use it in recipes, or just plop it on some strawberries for a quick and healthy dessert. This almond milk whipped cream is the definition of a no-guilt dessert topping.

The flavor is so good and rich, that adding it to any sort of dessert would automatically upgrade the dish. It is also gluten-free and amazing on hot chocolate, might I add. I love using it in pies, sauces, and soups when measurements really matter.

Again, I almost prefer the flavor of sweetened condensed milk made with coconut, rather than dairy. Works like a charm in every recipe.

It truly is such a delicious dairy-free alternative and the highlight of my morning. I love to froth it up and pour it on top of my coffee with a shake of cinnamon and voila, better than Starbucks. You just combine lemon juice with any unsweetened milk and let it sit! Check out this recipe from Simple Vegan Blog.

An allergy differs from an intolerance because the body is reacting to the protein in milk, not the milk sugar. Symptoms and reactions vary but can be potentially life-threatening.

The only way to deal with this is to avoid dairy products altogether. This is a situation where dairy-free alternatives come in handy, like soy- or almond-based products.

There are several other reasons people avoid dairy and eat a dairy-free diet. Following a vegan diet means avoiding all animal products, including eggs and dairy. Other diet plans, such as paleo and Whole30, also eliminate dairy. Or, you just might not enjoy the taste of dairy or not want it all the time, and thus dairy-free alternatives might be the way to go.

If you're going dairy-free, make sure you're still getting the nutrients your body needs, specifically vitamin D, calcium and adequate amounts of protein. To do this, read food labels and reach for products that have been fortified with these vitamins and minerals and also contain protein.

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List of Partners vendors. Special Diets Dairy-Free Diet Center. By Charlotte Fisher. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. EatingWell's Editorial Guidelines. In This Article View All.

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Because dairy is a source of necessary nutrients like calcium, vitamin D, and protein, experts recommend making sure to incorporate other sources of those nutrients into your daily meals. If you're considering going dairy-free, check with a healthcare provider first, particularly if you have an underlying health condition.

They'll be able to discuss the risks and benefits of a dairy-free diet based on your individual situation, or refer you to a nutritionist or dietitian.

Remember that there's no one-size-fits-all approach to any of the various diet options and feel encouraged to follow what works best for you and your overall health. Cutting any food group out of your diet may require an adjustment period for your body.

For example, some research suggests changes when caseins in dairy foods and related casomorphins are withdrawn, which can lead to digestive symptoms, irritability, and more.

But there's mixed evidence on the benefits of caseins or their removal. Nor are there clearly proven risks. This can vary by person. Our bodies can take anywhere from 24 to 72 hours to fully digest and eliminate foods. A dairy-free product does not contain milk.

A lactose-free product may still contain milk, but it's been modified to remove the lactose a natural sugar found in milk. Walsh J, Meyer R, Shah N, Quekett J, Fox AT.

Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations. Br J Gen Pract. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake. Massachusetts General Hospital.

Lactose-free v. dairy-free: How to tell the difference. Brigham and Women's Hospital. Milk allergy diet for children: General guidelines for milk allergy.

Rybicka I. Comparison of elimination diets: Minerals in gluten-free, dairy-free, egg-free and low-protein breads. Journal of Food Composition and Analysis , Volume , Food and Drug Administration.

Food allergen labeling and consumer protection act of FALCPA. Allergic to milk? Some dark chocolate labeled as dairy-free may still contain milk. University of Nebraska-Lincoln Food Allergy Research and Resource Program.

Dairy-free and non-dairy? CFR - Code of federal regulations title Department of Health and Human Services and U. Department of Agriculture. International Dairy Federation. IDF Factsheet: Dairy's role in supporting a healthy immune system. Vanga SK, Raghavan V. How well do plant-based alternatives fare nutritionally compared to cow's milk?

Journal of Food Science and Technology. Drewnowski A, Henry CJ, Dwyer JT. Proposed nutrient standards for plant-based beverages intended as milk alternatives. Frontiers in Nutrition. National Institutes of Health Office of Dietary Supplements.

Calcium: Fact sheet for health professionals. Vitamin D: Fact sheet for health professionals. Riboflavin: Fact sheet for health professionals. Soaking cashews nuts overnight and blending them with a bit of nut milk and lemon juice gives many people the tangy cream cheese flavor they want.

People can blend soft silken tofu with salt and spices to make a dairy-free nacho cheese. Adding chives and fried onions to the mix can turn it into a simple, vegan onion dip. The salty-sour taste of hard cheese can be difficult to replicate at home, but there are many store-bought cheese alternatives available in health food stores.

Crumbling hard tofu and baking it with salt and truffle oil can make an excellent topping for pasta or other dishes that may call for hard cheeses. Nutritional yeast has a nutty, cheesy flavor and many manufacturers fortify it with essential vitamins. Nutritional yeast is a simple way to add a cheesy flavor to many dishes, including cheesy garlic bread and pasta sauce.

Dairy yogurt is a combination of milk, lactic acid, and bacteria. The process is the same for dairy alternatives. Many manufacturers of store-bought options use cultured soy, but some use other bases, such as coconut milk. People can also purchase a yogurt-making kit and produce their own dairy-free yogurt.

They can reuse the live bacterial culture many times to make new batches. There are countless dairy-free ice creams on the market. Producers typically make them with nut milks, such as those from coconuts, almonds, or cashews.

Dairy-free fruit-based sorbets are also available. A person can also blend frozen bananas, vanilla, and a small amount of plant-based milk to make a simple vanilla ice cream at home. Dairy milk is a rich source of protein and a very common source of dietary calcium.

Many other plant-based foods contain these nutrients, but a person who is making the switch should make sure they are meeting their daily needs.

Most people naturally stop producing lactase, which is the enzyme needed to break down the lactose sugar in milk, once they stop consuming dairy.

Symptoms of lactose intolerance include:. For people who are lactose intolerant or sensitive to dairy products, switching to alternatives can help avoid symptoms and keep their digestive system healthy.

Anyone allergic to milk should avoid dairy products altogether. Some people eliminate dairy products to avoid the possibility of contaminants in milk, such as steroids or hormones. A study noted that even small amounts of hormones and steroids in milk appear to pass on to the person who drinks it and could have unwanted effects on the body.

The researchers call for more research on the topic. A review found that vegans who do not consume any animal products, including dairy, had a significantly reduced incidence of cancer. This may not be directly due to the lack of dairy in their diet, however, as vegans also avoid meat and eggs.

It is vital to understand that just because something is plant-based does not automatically mean it is healthful. People should always check the labels of dairy alternatives to look for any added ingredients or other factors that may alter how healthful the food is.

Things to be wary of include:. While many products can replicate the flavor of a food or replace a dairy product in baking, a person should be certain that they are still meeting their nutritional needs.

There is a range of dairy alternatives to choose from, possibly now more than ever before. While these products are available in stores, some homemade versions may be just as tasty and have fewer additives.

Almond milk is a highly versatile and nourishing milk alternative, rich in vitamin E and healthful fats. Read about seven key benefits of almond milk…. The health benefits of tofu are extensive. It is gluten-free and low in calories.

Find out here Learn all you need to know about vegan snacking, from accidentally vegan snacks you can buy to vegan dupes to make at home. Following the launch of its first vegan burger in , Burger King has now expanded its vegan menu. Here's what you need to know. Designed and built by Bopgun.

NEWS RECIPES PRODUCTS. VEGAN RECIPES NEWS PRODUCTS LIFESTYLE. Michelle Kight guides you through your dairy-free diet, and give you her suggestions for which dairy-free products to buy Read Time: 4th July Milk Dairy-free milk has never been so popular, so this is a great place to start!

coconut based MiiRo vegan magnums coconut milk Chocolate When it comes to chocolate, vegans are spoilt for choice with deliciously dairy-free options! Manufacturers include: iChoc Kinnerton Moo Free Choices Plamil Beyond Dark Booja-Booja Vego Ombar The Raw Chocolate Co.

Almighty Foods Cocoa Loco Goupie Loving Earth Cream Possible the most elusive of all non-dairy items, only three brands offer an alternative to single cream- cream that cannot be whipped.

Written by. Meet the team. Are peanuts healthy? Discover the health benefits of peanuts and peanut butter Peanuts are delicious as a quick snack, a crunchy topping, or in creamy peanut butter, but are peanuts healthy? Best vegan snacks to eat on the go — and the hidden ingredients to watch out for Learn all you need to know about vegan snacking, from accidentally vegan snacks you can buy to vegan dupes to make at home.

Accidentally Vegan. Vegan Burger King options — what you can find on the menu in the UK Following the launch of its first vegan burger in , Burger King has now expanded its vegan menu. VIEW MORE Features.