Living dairy-free is not as difficult as it used to be.  Fortunately, for those people (myself included), who are lactose intolerant and unable to digest the sugar found in milk products, there are a myriad of other healthy dairy-free options available.  Lactaid milk and calcium fortified soy-milk are great options to use as a milk substitute.  Most coffee shops on campus offer soy-milk, but be warned.  While soy is a wonderful alternative to regular milk because of its high protein content, some coffee shops, such as Starbucks, only offer flavored soy-milks, which can have a high sugar content.

The hardest thing about the commitment to a lactose free lifestyle is...

the cheese factor.  I love having cheese in a sandwich or omelette, but the dairy gives me severe abdominal pain.  I have experimented with many lactose free cheeses, and I find that the shredded kind is the best.  The cheese melts nicely, and you just need a little bit to satisfy your craving.  Trader Joe’s has an excellent soy cheese blend of mozzarella, cheddar, and monterey jack that works well in an omelette.  Other brands that are tasty include Veggie Shreds/Veggie Slices, and Eat in the Raw Parmesan cheese made from heart-healthy walnuts!   

What about satisfying that sweet tooth? Cutting out milk chocolate might be difficult at first, but once you go over to the “dark” side there is no turning back!  Dark chocolate is chock full of antioxidants.  Make sure to look for a cocoa content of above 70% in order to reap the full benefits of the antioxidants.  Semi-sweet chocolate morsels or carob chips are great lactose free substitutes for baking and taste just as good.  I have found that I am able to tolerate small amounts of butter, but when first starting a lactose free diet, I would recommend baking with margarine, canola oil, or Earth Balance soy butter.

And what about ice cream?  For me, this was the hardest food to give up since I love all kinds of ice cream and frozen yogurt!  If I’m going out with friends to an ice cream shop on campus, I always opt for the sorbet.  Most places will offer sorbet, and they are often less caloric and less fattening.  When I really want something that tastes closer to ice cream, however, I turn to a soy alternative.  I have tried numerous soy and coconut milk ice creams, and by far, the winner would have to be Trader Joe’s Soy Creamy Cherry Chocolate Chip non-dairy frozen dessert.   The consistency is like that of real ice cream, and topped with some dairy free chocolate sauce, this product is a real winner in my book.  Other Trader Joe’s flavors include chocolate, vanilla, and vanilla mango.  If you can’t make it to Trader Joe’s, most grocery stores carry Turtle Mountain’s Purely Decadent line which I have found to be a close second.  Good flavors to try are Cherry Nirvana and Chocolate Mint Madness.

Living lactose free can be fairly easy if you educate yourself and know the right products to buy.  Make sure to read ingredient labels and look for hidden sources of lactose such as casein and whey proteins that are often added to many foods.  You certainly don’t have to feel deprived on a lactose free diet, and I have found that most restaurants are very good about accommodating those with lactose intolerance and milk allergies.  Make sure to speak up and inquire about how a dish is prepared and don’t be afraid to ask for substitutions.  For more information on living lactose free, be sure to check out Godairyfree.org which has a ton of recipes and links to many dairy free products.