Where can I find dairy-free alternatives for a vegan diet?

If you’ve signed up for Veganuary this month, you’ll be cutting out all dairy and animal products and committing to a plant-based diet for 31 consecutive days. While this is a great opportunity to try out new vegan foods, it can be difficult to know which dairy-free alternatives for a vegan diet to try. Similarly, if you’ve recently found out you have a lactose intolerance, you’ll probably be thinking about swapping milk-based items for those that are better suited to your individual needs. To help you get used to your new diet, we’ve looked at where you can find vegan products that are alternatives to dairy, and how to make sure you choose the healthiest option.

Can I buy dairy-free alternatives from any supermarket?

Since the 1970s, cows’ milk consumption has dropped by over 40%, giving the dairy-free market a chance to really shine. If you’re following a vegan diet or have a lactose intolerance, the good news is that there are plenty of dairy-free options to try that are available in most supermarkets and natural food stores. Oat milk, almond milk and coconut milk are all widely available and can be added to hot drinks and cereals and used in place of cows’ milk for cooking and baking. Soy milk and cashew milk are also popular dairy-free alternatives, and some brands even make vegan-friendly instant drinks such as cappuccinos and hot chocolate. Because all vegan milk tastes different and you can get sweetened and unsweetened versions, you may find that you prefer the test of some over others, so keep an open mind until you find a product you like.

Can I get dairy-free alternatives to most food products?

If you’re thinking of swapping to a vegan diet, or you’re looking for Veganuary inspiration, you’ll find plenty of dairy-free alternatives to choose from. Whether you’re looking for a plant-based pizza, a vegan-friendly pasta sauce or some dairy-free yoghurt, there’s a huge selection available to suit most appetites. This is also good news if you have a lactose intolerance and are looking to change your diet on a long-term basis. You may also find that some dairy-free or plant-based products are fortified with other vitamins and minerals that are sometimes lacking in vegan diets. So, look out for options that contain extra vitamin D, B12 and calcium to boost your nutrient intake.

Are dairy-free alternatives and vegan products always a healthy option?

Although the dairy-free alternative market has sky-rocketed over the years, vegan products may not always be as healthy as they first appear. This doesn’t mean they don’t have their nutritional benefits, but vegan-friendly items can sometimes be high in saturated fats or added sugar, particularly if they’re processed products or convenience foods. Coconut oil, for example, is approximately 90% saturated fat. So, while it is often used in vegan foods, it’s worth keeping an eye on your portion size. If you want to keep things healthy, choose ‘unsweetened’ products when you’re shopping that contain as few ingredients as possible. While dairy-free alternatives will always be a more ethical choice, extra care should be taken to make sure they’re not detrimental to your health in other ways.

Contact UK Food Intolerance to reassess your diet

If you’re thinking of switching to a vegan diet and want dairy-free alternatives or want to cut out certain products, taking a food intolerance test is one of the easiest ways to find out whether your body will react to certain items. Once your test has been received at our lab, your results will be emailed to you within three working days so you will soon know which foods are likely to trigger physical symptoms. If you have any questions about our food intolerance tests, please send an email to [email protected] or fill out the contact form on our website.

Remember that our tests must never replace medical advice, but they can help you make positive changes to your diet and lifestyle.