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Replacing Milk Products in Cooking For Lactose Intolerants

Updated on June 2, 2010

I have lactose intolerance and I have not drank milk for last 15 years. If I drink a cup of milk or have any recipe made up of milk as the main source, I have problems in my gut. I know that if I will not drink milk or consume dairy products, I will have problems with calcium deficiency but fortunately, I don't have any problems eating curd and I get my calcium from that. I am able to consume all types of recipes made in curd but seriously I am not able to consume any thing cooked in milk. This was all about me but there are several other people in the world who have problems with not only milk but with most dairy products like butter, ghee, cheese, curd, yogurt, everything and for them, I have created a short article in which lactose intolerants can learn that what really is lactose intolerance and how they can replaced milk and other dairy products with other calcium rich foods, so read on...

It is very clear that a healthy and balanced diet is not complete without the necessary input of calcium, protein, fats, carbohydrates, and phosphorus which are provided by milk and its derivatives. Furthermore, if these are not enough, you can find other enriched products in the supermarket that improve the assimilation of these elements or incorporate supplements that increase their benefits. Fermented dairy products are essential for strengthening of our intestinal flora, which in developed countries is usually destroyed by the overuse of steroids and antibiotics or other natural factors such as aging or due to environmental factors like increased pollution or human factors like adulteration. Though there are plenty of health benefits of dairy but then also there are so many people who suffer from lactose intolerance and are unable to include milk products in cooking and therefore suffer from calcium deficiency but this problem can be sorted out by replacing milk or dairy products with other foods that provide the same amount of calcium.

Replacing milk in cooking for other foods is very important in cases of lactose intolerance.
Replacing milk in cooking for other foods is very important in cases of lactose intolerance.
Milk glass bottles.
Milk glass bottles.

There are cases of people with milk intolerance due to the presence of lactose and this is the carbohydrate contained in milk and products derived from it. Lactose is a type of "sugar" consisting of 2 monosaccharides namely glucose and galactose. Lactose intolerance occurs because in people who for genetic reasons missing or have an insufficient amount of lactase enzyme in their digestive system. This inadequacy or lack of enzyme synthesis determines inadequate lactose from milk and lactose remains in the intestine is split by attracting water and finally by the intestinal flora or bacteria in the large intestine to produce a series of abdominal discomfort such as stomach pain, diarrhea, and flatulence. In cases of lactose intolerance, it becomes very important to replace milk and dairy products like yogurt and cheese with lactose-free milk and its derivatives in cooking and for making different recipes.

Contrary to popular belief, lactose intolerance affects most of the world's population: 75 percent of population in the world does not produce enough enzyme to process lactose. Lactose intolerance occurs primarily in American Indians, Asians, and blacks that do not include milk in cooking because their body rejects it. Though milk is an important product in the diet, it is not necessary to drink it in case of lactose intolerance, but milk is highly recommended for people having calcium deficiencies, but if not tolerated, can be replaced by different other foods such as broccoli containing loads of calcium, nearly 74 mg of calcium is available in a single cup of cooked broccoli.

Not only brocolli but you can also replace dairy products and milk with:

  • Tofu


    Turnip greens





    White beans

    Baked beans

    Bok choy


    Brussel sprouts

    Sesame seeds


    Collard greens


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    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      5 years ago from New Delhi, India

      Hi Randhir I think you can find lactase enzyme supplements in a famous chemist shop in CP. also u can go through this link

    • profile image

      Randhir Singh 

      5 years ago

      Good post!! I am also lactose intolrant. Do you have any idea where i can find lactase enzymes tablet in delhi.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thanks a lot for your comment travelespresso but I have not heard about rice milk and its use in cooking and culinary. I will try it out. Thanks for the update.

    • travelespresso profile image


      8 years ago from Somewhere in this exciting world.

      Good hub Soni. I agree with your comment about people being allergic and not recognising it. Have you tried rice milk as a substitute for milk in cooking? It changes the flavor but I like it.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thanks a lot for sharing your experience as an allergic to milk proteins. Not only you but many people have this problem. I myself have lactose intolerance and I run away from a small cup of milk as I do not want to get into tummy trouble. I am happy like this, getting calcium content from buttermilk and curd.

    • vox vocis profile image


      8 years ago

      I am allergic to milk proteins and gluten, and I use soya milk instead of ordinary milk, and products free from lactose, milk, gluten, nuts.

      Nice to have read this hub!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      @suny51, yes I agree the quality of milk is very bad in India. Also calcium in milk can form calcium oxalate stones and it is a true fact but there are several other calcium containing foods one can consume to replace milk from their diet.

    • suny51 profile image


      8 years ago

      Soni,I would love to drink milk,but for two reasons one I get calculi very easily and two, you know the quality of milk we have in our area, unless you go stand where its being milked you never know,otherwise thats the best thing one can have for whole diet.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      @RunnerJane33, you are going in the right direction. You need to give a break to your stomach and don't mix too many hard to digest foods together. If somehow you cannot avoid it, then you should consume papaya right after having your food. Papaya will soften the food and make it easily digestible., same is with me brother. I am able to drink tea and coffee several times in a day but I am not able to drink even a single small cup of milk.

      @Veronica, that's great on your part. Many people have lactose intolerance.

    • Veronica Allen profile image

      Veronica Allen 

      8 years ago from Georgia

      My children and I suffer from a lactose intolerance and I too have found it beneficial to find calcium substitutions.

    • profile image 

      8 years ago

      I'm a bit lactose intolerant I've always found milk OK in coffee and tea but I could never drink a straight glass of milk. Thanks for the info on alternatives for calcium.

    • RunnerJane33 profile image


      8 years ago

      Very informative. Something I have learned about myself is if I do not eat dairy products at the same time that I eat wheat or red meat, my stomach doesn't get nearly as angry at me as when I mix these hard to digest foods together.


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