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Alternatives And Tips For Dairy


In the beginning, switching to a dairy-free diet may be daunting, especially if you are diagnosed with a dairy allergy or intolerance. Many dieticians have disclosed the benefits of a dairy-free diet when you intake a lot of butter, cheese, and milk in your daily diet. Switching to a dairy-free diet because of intolerance and allergy or just for a change is quite easy. Your confidence and positivity help in this type of transition. There are a few benefits associated with this conversion. 

  1. It helps in removing the excess amount of sugar, saturated fats, and salt from your diet. Dairy products are acidic foods that disrupt the acidic/alkaline balance in your body. A dairy-free diet improves your digestion and helps in reducing weight, keeping you physically active.
  2. A dairy-free diet reduces your stomach fat. Many people are prone to bloating due to consuming dairy. Some people may experience constipation, swelling, or inflammation. Cutting out dairy products is the perfect option for curing gut problems. 
  3. Cutting out dairy products helps in reducing congestion, which improves your sense of smell. It helps in reducing sinus and running nose issues. 
  4. A dairy-free diet brightens up your skin and is very helpful in treating dryness and eczema.
  5. It expands your palate and adds new recipes like sweet coconut, cashew nut yogurt, rice pudding, fruits, and veggies to your diet. It not only improves your physical health but is a good alternative to refresh your mind.

People look for milk alternatives for various reasons like allergies, lactose intolerance, a vegan diet, and potential contaminants. Some of the non-dairy products are available in frozen or refrigerated sections, where others are shelf products. Here are some tips to follow if you want to cut back on dairy.


Also known as nutritional yeast is a good alternative for dairy. It can be added to pasta sauce, meatballs, or even spread over hot popcorn. It adds a cheesy and subtle layer of flavor when mixed with food items. This product is very good for vegans and new dairy consumers. Yeast is rich in vitamins and minerals. The protein content in nutritional yeast helps in tissue repair and absorption of nutrients by the body. 

Cashew Cheese

Cashews contain healthy fats, copper, iron, zinc, and magnesium. They are mild and creamy, so they are very useful for making cheese and adding to smoothies. By including this vegan cheese in your diet, you can lose some weight and improve your digestive system.

Almond Milk

This plant-based milk is rich in vitamin E and is a good antioxidant. If you include almond milk in your diet, it is not only the best alternative to dairy but helps your body fight diseases like strokes, heart problems, and cancer also. It contains phosphorus, calcium, magnesium, copper, iron, and manganese. You can use it in your pancakes, cereals, ice-cream, coffee, and smoothies.

Rice Milk

Rice milk is naturally sweeter than other dairy substitutes. It is a less common allergen and a good source of vitamin A, vitamin D, and calcium. It is made from water and milled rice, making it a perfect alternative for people with allergies to lactose, nuts, or soybeans. This milk alternative improves kidney function and bone strength.

Coconut Milk

This plant-based milk is high in vitamin C and copper to provide flexibility and elasticity to your skin. It also helps in reducing wrinkles, sagging, and spots from your skin. It has a rich, creamy texture with a natural sweetness, and its consumption protects the body from infections. It is also very beneficial for your hair and overall health.

Oat Milk

This is a plant-milk derived from oat grains. Oat milk is manufactured in many flavors like vanilla or chocolate. It contains vitamin A and D, calcium, potassium fiber, iron, and riboflavin. It is good for your stomach and prevents bloating or inflammation. A common and popular brand is Oatly.

Skim Milk

The market is full of milk varieties like toned, double toned, and skimmed. The most favorite among these is the fat-free milk/skim milk. It is fat-free, so it’s ideal for calorie-conscious people, and it reduces your cholesterol levels without side effects. It’s lighter, thinner, and less creamy in its consistency. This dairy product is a high calcium food that helps with weight loss.

Soy Milk

There is evidence that proves replacing carbohydrates with proteins from soy milk and low-fat dairy can help in reducing blood pressure. This product has nutrients that help lower down your b/p. It has bioactive peptides, calcium, potassium, and magnesium to control your b/p.


Therefore, if you are allergic to dairy products, you’re in luck because there are many alternatives to dairy. You can incorporate the above-mentioned items in your daily diet with the consent of a dietician or a doctor to enjoy all the health benefits without negative effects and keep your body healthy. Eliminating dairy from your diet does not mean that you are not eating healthy, but instead, for calorie-conscious and lactose intolerant allergies, dairy alternatives play a very important role. Switching to non-dairy products is one of the best ways to stay healthy. 


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