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Depending on the severity of your lactose intolerance will determine how strict you are with your lactose free diet. Avoiding dairy rich foods can be hard at first, but once you have made the swap, your taste buds will become adjusted to the new taste of dairy free food and your body will thank you for it.

We understand avoiding dairy rich foods all the time can sometimes feel impossible, particularly on those very special occasions where that yummy birthday cake and icecream is staring you right in the face. Chocolate cake just doesn’t taste the same without icecream does it? That’s why we’ve also put together a back up plan so you can still enjoy that creamy goodness on those very special occasions.

Lactose Free Diet

The lactose free diet is fairly simple. All it involves it replacing your dairy food with a dairy free alternative. For each dairy free alternative we have also suggested brands of food that we know tastes good and will help make the transition a bit easier for you!

Dairy Alternatives

Here are a few options.

Milk

• Vitasoy Rice Milk – This tastes great in smoothies or on cereal, it is a light watery consistency with a mild rice taste making it a great one to start on.
  Note: If you are worried about not getting enough Calcium, you can purchase the Vitasoy Rice milk with added Calcium.
• Pure Harvest Soy Milk- Soy milk is a thicker consistency compared to rice milk and is great in porridge. It also tastes great with chai tea, and not bad in coffee. Make sure you are not also allergic to Soy before swapping over, it sometimes can cause people to feel upset in the stomach if there is a food sensitivity.
• Zymil Lactose free milk- This is the closest tasting milk to regular cow’s milk without the lactose! The lactose has been previously digested by adding the enzyme lactase needed to breakdown lactose. If you are only lactose intolerance then this is a great alternative, but often people can be lactose intolerance and be sensitive to the casein found in milk. So give it a go and see how you feel.

Cheese

Since cheese is one of the lowest lactose containing foods out of all the dairy products, you may be able to tolerate it small amounts. If you are extremely sensitive then you can replace it with Tofutti Cream Cheese.

Ice Cream

• Mototo Ice cream
• Fruccio Dairy free ice cream
• So Good Soy Ice cream
• Fruit Sorbets – We know fruit sorbet isn’t the same as ice cream but it can be deliciously refreshing during summer

Yoghurt

• UHT lactose free yoghurt
• Vaalia lactose free yoghurt

Protein powder

• Vital Greens Phyto-Pea Protein: This protein is naturally derived from golden peas, and uses natural vanilla bean flavour or cocoa flavour for chocolate. Pea protein is the only alkalising protein on the market compared to normal protein which is acidic, so it’s a very healthy alternative.
• Max’s WPI: This protein is derived from whey but is lactose free.
• Balance WPI: This protein is the same as Max’s and is lactose free.
• Ladybird Rice Protein: This protein comes in chocolate or vanilla, is naturally lactose free and is one of the better tasting rice proteins on the market.

Miscellaneous

• Kingland Mayonnaise

The back up plan

We know you can’t be perfect all the time, and there are going to be situations where eating dairy free could be completely out of the question. So for those sorts of situations, investing in an emergency blottle of lacteeze could very well save you from turning a nice night out into another embarrassing situation.

Lacteeze – Is a lactase enzyme supplement that you take prior to eating dairy foods. It supplies you with the enzymes needed to digest the lactose, preventing those unpleasant symptoms that usually follows after eating dairy. It’s extremely handy for those dinner parties or restaurant outings where you are tempted to have that ice cream!

In the following section we’ll take a look at why you have food allergies, helping to shed some light on the topic and the path to freedom.

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About Chloe Orford

Chloe Orford is the co-founder of Live Allergy Free - A website that gives you helpful tips, guides and awareness on how best to relieve your allergies. Having treated myself and many others of food and environmental allergies...read more.

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