How to Substitute Soy-Base Dairy Products to Ease Lactose Intolerance
If consuming dairy products keeps you locked in the bathroom due to lactose intolerance, you may wonder how you can enjoy your favorite treats and beverages when eating anything with dairy produces flatulence, diarrhea, and pain. I'll show you how you can still enjoy your 'dairy' treats without the gastrointestinal problems--with a bit of label checking and research and some soy substitutes usually found in the dairy section of most supermarkets.
- Difficulty:
- Moderate
Instructions
Things You'll Need
- Soy milk
- • Soy butter
- • Soy yogurt
- • Soy ice cream
- • Soy cheese alternative or nutritional yeast
-
-
1
Read the ingredient label on all packaged foods you purchase.
Learn to read labels. Dairy appears in many forms, including whey, casein and other milk-derived byproducts. Dairy also appears in product labels where you might least expect to find it, such as "nonfat milk binders" in soup products with processed meats. When considering any type of packaged foods, read the label first. Newer packaging now contains new labeling of common food allergens. You can find this listing at the bottom of the Ingredients section on the package. It will have bold print and say something like "Contains: Milk, Egg and Wheat products." That statement is an easy way to tell if it's a food that contains dairy.
-
2
Soy milk comes in different varieties and flavors.
Use soy milk with your morning cereal and in your coffee or tea (soy cream is also available). Soy milk also comes in different flavors, such as vanilla and chocolate, and even French vanilla (for soy cream). Compare the labels of the soy milk product you're interested in with a container of regular milk. Soy milk comes fortified, enriched, and in different styles such as added calcium, low-fat, unsweetened and other varieties, in addition to the standard favorite flavors.
-
3
Use soy butter or spread for your toast and for baking, cooking and sautéing. You can usually find soy butter or soy spread in the butter section of most supermarkets.
-
4
Soy yogurt is a yummy substitution for regular yogurt--all the benefits and taste of yogurt without the lactose. You can find soy yogurt with regular yogurt in the yogurt section of most supermarkets.
-
5
Soy ice cream, if not in your supermarket's frozen section, can often be found in local health or natural food stores. If not, ask the owner what she recommends.
-
6
Use soy-based cheese alternatives as a substitute for cheese in recipes. In some dishes, you can also use nutritional yeast as a substitute.
-
1
