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Lactose Intolerant? Here Are 5 of the Best Non-Dairy Milk You Should Try

March 3, 2022

If you are lactose intolerant, you are probably familiar with the pesky experience of having to deal with diarrhea, gas and bloating after eating or drinking dairy products.

While it’s not easy to give up all dairy foods from your diet, substituting it with a close alternative could be trouble-free, particularly with milk.

There’s a good variety of alternatives to cow’s milk with good nutrition profiles and different flavors. With this overwhelming number of options to choose from, how do you know it’s the right substitute to dairy milk for you?


Here’s 5 non-dairy milk you should check out on the grocery store shelves.


1. Soya Milk


Soya milk is the most popular non-dairy substitute in the market and is generally considered safe for most people (unless you have a soy allergy). 

It is a plant-based alternative made from soybeans with a tofu-like aftertaste and creamy texture. Its healthful nutritional profile boasts its essential omega-3 fatty acid content along with strong antioxidant properties.



2. Almond Milk


Another favorite from the crowded non-dairy milk section is almond milk.

Almond milk is a nut-based beverage prepared from filtered almonds and water. It has a hint of sweetness, similar to regular milk, and obviously a little nuttiness, making it more palatable than other plant-based milk options. 

Additionally, aside from being a good source of vitamin E, it is also commonly fortified with calcium and vitamin D.



3. Coconut Milk


You may think of the watery fluid that comes out from fresh coconut when split open the moment you hear about coconut milk. However, it is actually extracted from the grated pulp of the matured brown coconut variety, thus, its sweet and nutty taste and thick consistency.

Coconut milk is packed with a significant amount of fat that is mostly in the form of medium-chain saturated fatty acids (MCFAs), a compound that has anti-inflammatory, antimicrobial and anti-fungal properties.



4. Oat Milk


Oat milk is simply rolled oats and water blended together then strained. It has a mild oatmeal-like flavor and is often manufactured in various flavors such as vanilla and chocolate.

Because of the leftover pulp from oats, oat milk contains a large portion of dietary fiber and protein. Plus, it is also loaded with vitamin B thiamine and folate.



5. Rice Milk


Rice milk is a plant-derived milk made from its name itself. It is the least allergenic of milk alternatives and is suitable for people who can’t consume nuts or soy. 

Similar to a sweeter version of skimmed milk, it has a sweet, light and refreshing taste.

Choosing fortified rice milk may provide some health advantages but the rice milk alone also already provides healthy amounts of vitamins A, B12, and D. 




The  non-dairy milk sections in groceries have been pretty crowded recently and it feels like anything these days can be turned into milk. For optimal health benefit, lookout for versions with little to no added sugar. If you are still unsure what to get, follow this guide and read nutrition facts labels.

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