Where can I find alternatives to dairy?

Dairy intolerance is one of the most common food intolerances we test for. Thought to affect around 1 in 10 older children and adults in the UK, up to a quarter of the population are turning to non-dairy milk as part of a healthier lifestyle. Here we look at the difference between a lactose and dairy intolerance, where you can find products that are alternatives to dairy and why it’s best to do your homework before choosing one to try.

What is the difference between dairy and lactose intolerance?

Lactose is the sugar found in milk and other dairy products. An enzyme called lactase is responsible for breaking down lactose so that it can be digested into the stomach and small intestine. When the body doesn’t have enough lactase, the undigested lactose continues to the large intestine where it gets broken down by bacteria. This causes discomfort and the onset of symptoms such as stomach cramps and bloating.

If you are intolerant to dairy, your body will react unfavourably to products such as cheese, yogurt, butter, chocolate, and ice cream. This could be down to a shortage of lactose or because of a chemical sensitivity, which can occur when a histamine is released after digesting proteins found in dairy. The physical symptoms are very similar to those experienced if you have a lactose intolerance, so it’s easy to get them mixed up.

Where can I buy dairy-free products from?

Some alternatives to dairy have smaller amounts of lactose and a higher percentage of proteins. So, if you’re intolerant to lactose as opposed to dairy, you might be able to continue eating some items such as butter and certain types of cheese. On the flip side, if you are intolerant to dairy, the good news is there are plenty of options to try that are sold in most supermarkets and natural food stores. Almond milk, oat milk and coconut milk, for example, are widely available, dairy-free and vegan-friendly if you want to swap over from cows’ milk. You might find that you prefer the taste of certain products to others, so it’s worth keeping an open mind until you find one that you like.

Are alternatives to dairy healthy?

Although the variety of dairy-free alternatives has grown substantially over the years, they’re not always as healthy as they seem. Of course, this doesn’t mean they don’t come with nutritional or ethical benefits, but they can also be full of added sugar, so it’s a good idea to check the packaging. As a rule, it’s best to choose an ‘unsweetened’ product that contains as few ingredients as possible and limited saturated fat (particularly if they’re made with coconut or added protein). It’s also worth checking to see if they’re fortified with vitamin D, calcium or B12 to supplement any nutrients that may be missing from your diet.

Taking a food intolerance test

Completing a food intolerance test is one of the easiest ways to find out whether your body is having a physical response to certain items. Once your test has been received at our lab, the results will be emailed to you within three working days in the form of a comprehensive report, so you will know which foods cause the onset of symptoms. Our tests must never replace medical advice, but they can help you to rule out other complications and make necessary changes to your diet.

Take a food intolerance test to improve your health

If you have any questions about how a food intolerance can affect your well-being, please email [email protected]. You can also fill out the contact form on our website, and we’ll aim to get back to you within two hours of a working day.