We’ve all been there, from locking ourselves in the bathroom with a painfully bloated stomach to swearing off a certain type of food that just doesn’t agree with us. That’s right, it’s the reality of living with lactose intolerance. Being lactose intolerant can be a challenging experience, given the many foods and drinks which contain dairy products. But don’t worry – with a bit of knowledge and understanding, you can still enjoy a food-filled life and make informed decisions about what to put in your mouth. Read further to learn about avoiding common problematic food choices as a lactose intolerant person and discover the yummy ways you can still enjoy delicious food!
1. Making the Transition to Lactose Intolerance
Transitioning to veganism when lactose intolerance strikes can be a daunting prospect. But with a little pre-planning and knowledge, it no longer has to be! Here are a few steps you can take to ensure a smooth transition:
- Learn about the various plant-based milks available. There are several milk alternatives on the market including almond milk, oat milk, coconut milk, and rice milk. Try out a few to see which works best for you.
- Understand how to properly replace dairy in your diet. Dairy is used in many recipes to provide flavor. Natural and vegan substitutes such as vegan cheese, vegan butter and plant-based milks can offer a tasty alternative!
- Find out how to properly store and prepare dairy-free foods. Different methods of cooking, such as steaming and boiling, are better for dairy-free foods.
Making the switch to dairy-free doesn’t have to mean giving up on flavor or nutrition. With proper research and experimentation, you can make the process a breeze. Experimenting with different flavors and ingredients can also help you find some delicious and nutritious dairy-free meals.
2. What Foods to Avoid When You’re Lactose Intolerant
Dairy Products
When it comes to lactose intolerance, it’s important to avoid dairy products. Dairy products like milk, cream, yogurt, butter, ice cream, cottage cheese, and whipped cream should be avoided as much as possible. It can also help to avoid products that have dairy as an ingredient. Common processed foods that contain dairy include baked goods, powered drinks, margarine, protein powders and sauces.
Hidden Sources of Lactose
Surprisingly, lactose can hide in many of the foods we eat. It’s important for those with lactose intolerance to be aware of hidden sources of lactose, such as:
- Cereals
- Bread and other baked goods
- Breakfast bars
- Lunch meats
- Salad dressings
- Canned soups and stews
- Processed potatoes
- Lunch boxes and other snack foods
It’s important to always read labels carefully to determine if an item contains or is made with milk products.
3. Discovering Delicious Dairy-Free Alternatives
Whether you are lactose intolerant, vegan, or just curious about the benefits of a dairy-free diet, there are countless delicious alternatives to consider! From creamy, plant-based milks to savory substitutes for cheese and yogurt, you will be surprised at how easy it is to find delicious and nutritious options for all your favorite dairy staples.
If you’re transitioning to a dairy-free diet, here are some delicious replacements to consider:
- Get creative with plant-based milk options like almond, soy, hemp, oat, coconut, and rice milk. You can enjoy them in your cereal, smoothies, and baking recipes.
- You don’t have to miss out on yogurt and cheese. Opt for nut-based yogurts and any plant-based cheese alternatives, like ones made from coconut or cashews. Hint: you can find popular dairy-free cheese under the brand names Follow Your Heart and Daiya.
- And finally, don’t forget about ice cream! There are plenty of tasty brands on the market that make vegan-friendly ice cream like Ben and Jerry’s, NadaMoo, and So Delicious.
The great thing about dairy-free alternatives is that you can still enjoy all the staples of a standard diet, with a bit of extra creativity and exploration. Now you can start experimenting and eventually find new favorites that you may have never even expected!
4. A Life Without Lactose: Living Dairy-Free and Deliciously
If you’re living without lactose, achieving a delicious and balanced diet isn’t as difficult as you may think. There is a world of amazing possibilities for dairy-free milk, meals, treats, and snacks. Here are some ways to make living dairy-free and deliciously, a reality:
- Milk Alternatives: Popular milk alternatives include oat milk, almond milk, cashew milk, coconut milk, and soy milk. If you can’t decide on just one, consider a dairy-free mix that combines several of the options, if available.
- Cheese Alternatives: Made from plant-based ingredients like nuts, coconut oil, seeds, and algae, cheese alternatives are almost as versatile and delicious as their dairy equivalents.
- Ice Cream Alternatives: If you can’t go without ice cream, no worries — there are plenty of delicious dairy-free alternatives made with alternatives like soy milk, coconut milk, coconut cream, and almond milk.
Eating without lactose doesn’t have to mean forgoing all your favorite dishes. Delicious favorites like macaroni and cheese or lasagna have dairy-free alternatives that are just as tasty. Preparing meals with replacements for all your favorite dishes can help make living without lactose, not only manageable but delicious.
Eating healthy with a lactose intolerance doesn’t have to be all doom and gloom. By familiarizing yourself with the list of problematic foods, you’re taking the first steps towards living a prosperous and pain-free lifestyle. Bon Appetit!