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Lactose Intolerance vs. Milk Allergies

Milk is a staple in many diets around the world, but not everyone can enjoy it without experiencing discomfort or health issues. Two common conditions that affect individuals' ability to consume milk are lactose intolerance and milk allergies. Let's delve into the key differences between these two conditions and explore alternative options for those who need to avoid dairy.

Understanding Lactose Intolerance

Lactose intolerance is a digestive disorder that occurs when the body cannot properly digest lactose, a sugar found in milk and dairy products. It is not an allergy but rather an intolerance. The primary reason behind lactose intolerance is a deficiency of the enzyme lactase, which is responsible for breaking down lactose in the digestive system. When lactose-intolerant individuals consume dairy products, they may experience symptoms like bloating, gas, diarrhea, and abdominal discomfort.

Understanding Milk Allergies

Milk allergies, on the other hand, are immune system responses to proteins found in milk, such as casein and whey. These reactions are triggered by the body's immune system, which mistakenly identifies milk proteins as harmful invaders. Milk allergies are more common in infants and young children but can persist into adulthood. This can lead to symptoms like hives, itching, swelling, and even anaphylaxis in severe cases. Unlike lactose intolerance, milk allergy symptoms can appear rapidly after milk consumption.

Dairy Alternatives for Lactose Intolerance and Milk Allergies

For individuals with lactose intolerance or milk allergies, it's important to find suitable dairy alternatives that offer similar nutritional benefits. Luckily, there are several options available:

Lactose-Free Dairy Products: Many stores offer lactose-free versions of milk, yogurt, and cheese. These products are treated to break down lactose, making them safe for individuals with lactose intolerance.

Plant-Based Milk: Plant-based milk alternatives like almond, soy, coconut, and oat milk are excellent choices. They are naturally lactose-free and can be used in cooking, baking, and as a milk substitute in beverages.

Non-Dairy Yogurt and Cheese: Look for non-dairy yogurt made from coconut, almond, or soy. You can also find dairy-free cheese made from nuts or soy, which can be used as substitutes in various recipes.

Lactase Supplements: Lactase supplements are available over-the-counter and can be taken before consuming dairy products to help digest lactose more effectively.

Here is a easy recipe for a nut milk you can make yourself!

Almond Milk


1 cup Raw almonds

2 cups Water (for soaking)

6 cups Filtered water

1/4 teaspoon Salt

* To strain you need a muslin cloth


Add the almonds to the 2 cups of water in a glass bowl, cover and place in the fridge for 12 hours. After soaking strain, and add the nuts to a blender.

Add the filtered water and salt to a blender, blend on high speed till creamy and smooth, blend at least 1-2 minutes.

Place your muslin cloth/thin clean tea towel into a sieve over a clean bowl, and pour the nut milk into the cloth, now pick up the ends and twist to form a ball, twist the cloth to press the milk through the cloth into your bowl. You can throw away the pulp.

Pour your milk into glass jars and keep in the fridge for 4-5 days, shake before use.

More nuts will make a creamier milk if you prefer that.

You can also add ingredients like dates (to sweeten) or vanilla or even cocoa powder for a flavoured milk.

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