4 Non-Lactose Milk for lactose intolerants

4 Non-Lactose Milk for lactose intolerants


Lactose is a disaccharide sugar derived from galactose and glucose that is found in milk. Lactose makes up around 2–8% of milk, although the amount varies among species and individuals.

However, the inability of the enzyme lactase which is the digestive enzyme for lactose may lead to intolerance or allergy.

These two conditions most times present different symptoms. I have met several people who complain each time they drink lactose containing dairy products without the knowledge that they are actually lactose intolerant.

But lets look at the difference.


This explains that the body cannot lactose hence you  begin to experience certain symptoms.

These symptoms  are

    • Diarrhea
    • Abdominal cramps
    • Coughing or wheezing
    • Runny nose
    • Watery eyes
    • Itchy skin rash, often around the mouth
    • Colic, in babies
    • losse stool with blood

If you notice this each time you consume milk or any lactose containing food. Once you notice any of the above happening each time you consume milk, eliminate milk from diet and check again. If symptoms persist, then lactose isn’t the matter.


In this case, the immune system is affected. Symptoms are

  • Constriction of airways, including a swollen throat that makes it difficult to breathe
  • Facial flushing
  • Itching
  • Shock, with a marked drop in blood pressure

What to do

Stay off lactose containing milk and reach out for low or non lactose-containing milk. Examples of such milk are :


Soy Milk (usually made with filtered water, whole soybeans, and evaporated cane juice). Soy milk contributes about 8 grams of high-quality protein, 1.5 grams fiber, 3.5 grams fat (0.2 grams omega-3 fatty acids), 11 grams carbohydrate, 290 milligrams potassium, 61 milligrams calcium (sometimes fortified with more calcium), 61 milligrams magnesium, and is usually fortified with vitamin D, B12, calcium, and riboflavin.


Almond Milk (usually made with purified water, evaporated cane juice, and almonds). Almond milk contributes about 1 gram protein, 1g fiber, 2.5g fat, 8 grams carbohydrate, 180mg potassium, and is fortified with calcium, and vitamins D, A, and E.


Rice Milk (usually made with filtered water, organic brown rice, safflower/ canola oil, and sea salt). Rice milk contributes about 1 gram protein, 0 grams fiber, 2g fat, and is fortified with calcium and vitamin D.


Oat Milk (usually made with hulled oat fragments, filtered water, and other grains and beans). Oat milk contributes about 4 grams of protein, 2 grams fiber, 2.5 grams fat, and 21g carbohydrates, and is usually fortified with vitamins A and D, calcium, and riboflavin.

With the above, you have a variety and still keep your calcium.

Please note that I have only attached pictures and not marketing any product.

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Toluse Francis was born in Nigeria. He is passionate about seeing people live productive lives. He has over the years helped people understand the basics of nutrition and how it affects their lives through writing, speaking and coaching. He obtained his Bachelors degree from Bowen University, Osun State Nigeria. He obtained diplomas in Mental Health and Human Nutrition respectively from Alison Educational Institute in the Republic of Ireland. He is a Certified Life Coach using Neuro-Liguistic Tool by the Amercan Union of Neuro-Linguistic Programming. He helps people live through the past or present that may want to threaten their future. This is seen in his mental health help to people ranging from eating disorders to depression, low self-esteem to mention just a few He is deeply moved towards the total wellness of the human race. He operates with philosophy prevention being better than cure His health approach is a blend of healthy eating with mind-set reshaping. He believes diseases and illness can be prevented if we all eat the right thing in the right way and at the right time He is the author is Eat Fit: a Nutritional Blueprint for Healthy Living as well as on Amazon stores worldwide. A Blogger, writer and speaker. He blogs and has his podcasts called the Eat Fit Podcast at tolufrancis.com as well as iTunes. He has written several ebooks as well and has facilitated several online and offline sessions He is the founder of The Eat Fit Academy​ Volunteering for Solid Foundation Teens and Youth Ministry since 2008 as a teen educator and counsellor. Interested in Leadership, productivity, mental health, excellence and healthy lifestyle. He has held various leadership positions in religious and secular spheres He is a two time nominee by the Nigerian Writers Award in the Health Writer of the Year Category and a recipient of the Nigeria Blogs Awards 2015 as Health Blogger of the Year. He loves to travel, design websites, take up challenges and help people. You can reach him through the various social media platforms​. Toluse resides in Lagos, South West Nigeria.