If you are lactose intolerant, here are 5 substitute you can opt for:

Lactose intolerance occurs due to the insufficiency of the enzyme named intestinal lipase. This leads to abdominal cramping, bloating and loose stools. The enzyme lactase breaks down the lactose(milk sugar) into simpler forms of sugar that can be absorbed into the bloodstream.  

During digestion,lactose present in food is digested in the small intestine without release of any gas bubbles. When lactose is not digested to large extent,it passes into the colon.The colon contain bacteria that breakdown some of the lactose which produce hydrogen gas and the remaining part of lactose draws water into the colon. This extra gas and water result in symptoms, such as cramping, diarrhoea, bloating and flatulence (gas). 

Gastrointestinal disorder occurs due to difficulty in digesting lactose.

Some of the common signs of lactose intolerance: 

• Liquid,foul-smelling, bulky bowels, 
• Giddiness
• Pain in stomach 
• Cramps 
• Bloating   

The intensity of signs of lactose vary depending on the quantum of lactose an individual can sustain and the quantum of lactose an individual has consumed and the fat content of the meal. A person having an irritable bowel usually has severe symptoms of lactose intolerance.

 Treatment

Some of the ways to treat lactose intolerance are as below: 

• Reduce the amount of lactose you eat, by limiting milk and dairy products 

Lactose intolerance can be tackled by using these substitutes:

• Almond milk: 

As almond milk has no lactose it is a good substitute for people with lactose intolerance.Almond milk also contains a good quantity of magnesium which is essential for proper functioning of muscles,control of blood sugar & blood pressure. It is rich in Vitamin E which is an important antioxidant for your immune system.

How to Prepare Almond Milk

• Soak the almonds in water for a few hours,then drain the water & remove the peel of almonds.Now, blend the peeled almonds in liquid form.
• Now, strain the blended liquid.This strained liquid is almond milk. 
• If someone  feels that the almond milk is thick or like to have the milk thinner than one can add water as per one’s choice.
• You can use it as an alternative to dairy milk in pancakes, add it to hot chocolate, use it in smoothies etc.

• Soya Milk: 

Soy milk  possess the following properties: 

• Protection against cancer 
• Cholesterol-lowering property 
• Reduction in the risk of osteoporosis 
• Improve the heart health 
• Lower the risk of diabetes  
• Weight management 

1. Soy milk :

It is made from dried soybeans and contains very less fats and carbohydrates. As it does not contain lactose, hence it is a good substitute for cow milk especially for those who are lactose intolerant 

1. Coconut milk:

 There’s a difference between coconut water & coconut milk. There is water as well as white thick layer inside the coconut. We get coconut milk from this thick white layer. This coconut milk can be used as a substitute to regular milk. The procedure to obtain coconut milk from the white layer inside coconut is as follows: First we grate the white layer inside the coconut, then we either squeeze it manually or in a mixer. This liquid form of white layer is strained a plain white cloth. This coconut milk obtained after straining from cloth has sufficient fat. It has innumerable health benefits such as weight loss, heart health, antioxidant and antimicrobial action.

1. Oat Milk: 

Oat milk is a dairy-free alternative to cow’s milk. It is suitable for people who:

• follow a vegan or plant-based diet
• Have lactose intolerance
• are allergic to milk
• live with gastroenterological conditions, such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome

Some manufacturers make oat milk by soaking steel cut oats in water, then straining the mixture. Some manufacturers then fortify the milk with vitamins and minerals.

1. Rice Milk : 

 Rice milk is a form of milk, just non-dairy; therefore it is often recommended for people who are lactose intolerant. It is made with boiled brown or white rice and is unsweetened. However, commercially it is mostly sold with added flavours and sweetness. 

Rice milk is slightly foamy and similar in appearance to other forms of milks. It is said that rice milk is lighter than cow’s milk; however, it may not be as nutritious as cow’s milk.Rice milk can be prepared at home without the addition of any preservatives and sugar, which automatically makes it a healthier substitute.

Rice milk is made at home using rice flour or cooked rice. It is blended and then strained. All you need to do is to soak the rice grains for a few hours and then, cook the rice in large volumes of water. Once cooked, blend the rice until it becomes a smooth paste. Now, strain the blended mixture using muslin cloth allowing the smooth milk to drain through the bottom. Once you have got all the milk from the mixture, just refrigerate it for over 3 to 4 days or consume as and when you like it. 

Go try these alternates for a healthier you and happier milk.