Known as lactose intolerance, it occurs in those who lack an enzyme called lactase, which we need to
be able to digest lactose (which is a sugar found in milk). Symptoms of lactose intolerance may include a range of gastro-intestinal issues.

A milk allergy, on the other hand, is a food allergy, an adverse immune reaction to one or more of the constituents of milk from any animal – most commonly alpha S1-casein, a protein in cow’s milk. As opposed to lactose intolerance, a milk-induced allergic reaction can involve a range of allergy reactions, including anaphylaxis.

Tips for Going Lactose- or Milk-free
If you need to kick-start a lactose- or milk-free diet for yourself or your family, there are many options available – but the most important first step is to learn what to look for on the label and how these drinks stack up in terms of taste and nutrition. Milk alternatives can be a nutritious option, but they can also contain more sugar and less protein than your conventional milk.

Follow these tips to find the right milk alternative choice for you:

Choose a Milk Look-alike
If you are using these beverages as a replacement for regular milk, the more they resemble milk nutritionally, the better! Look for the protein and fat contents, and also look for a milk alternative that is labelled as “fortiﬁed” to ensure you get essential minerals and vitamins, like calcium and vitamins A and D.

Watch Out for Sugar
Flavoured milk-alternative drinks can contain more than 20 g of sugar per cup. Labels that state “original” or “unsweetened” often have less sugar than the chocolate or vanilla varieties, and some even contain less sugar than cow’s milk.

Choosing Organic
Opting for an organic version of your milk alternative will mean your plant-based milk alternative is produced without using synthetic herbicides or pesticides.

Milk Alternative Choices

Soy Milk: This is made from soybeans that have been soaked, ground and strained to produce a fluid called soybean milk. Many soy beverages are fortified with calcium and vitamin D, and also contain omega-3 fatty acids. Soy milk has become a popular substitute for individuals who cannot tolerate cow’s milk.
Almond Milk: Almond milk works as a great alternative for those with soy and lactose allergies. Almond milk contains a variety of vitamins and minerals. Look for varieties that are fortified with vitamin D. It can also be a low-sugar option if you choose an unsweetened variety.
Rice Milk: Rice milk is a type of grain milk made from rice. Rice milk is lactose-free and suitable for vegetarians and vegans. If you are choosing rice milk, select a variety that has been fortified with vitamins and minerals such as calcium, vitamins B12 and B3, and iron.
Are you lactose intolerant or allergic to milk? Discover a wide range of milk alternative products in our Natural Source department.