Lactose Intolerant? Try Plant Milk Instead

Have you ever felt uneasy, bloated or excessively gassy after chugging a milkshake or indulging in dairy? It may not be gluttony – it is most likely lactose intolerance.  

What Is Lactose Intolerance?

Simply put, it is the body’s inability to digest lactose, a milk sugar. This happens when our body has insufficient amounts of lactase, a gut enzyme.

Lactase occurs in the small intestine and helps break down lactose into simpler sugars. When there’s not enough lactase in our gut, all the milk passes through the intestine undigested.

The result? The lactose in your gut ferments, which leads to excessive gas, spasms, cramps and even diarrhoea. The symptoms tend to set in about 1-2 hours after consuming dairy.

That uneasy feeling in your gut? It could be lactose intolerance

Why Are Some People Lactose Intolerant And Not Others?

This comes down to genetics. Certain cultures have an innate genetic mutation that makes them lactose tolerant. People of European and North American origin have a genetic mutation that makes them naturally lactose tolerant.  

Exploration, migration and colonization resulted in European eating habits making their way to Africa and Asia – and consuming milk into adulthood became the norm even amongst the genetically lactose intolerant cultures of the East.

This, combined with India’s pastoral agricultural economy and the Hindu reverence for the cow, created a milk guzzling nation.  

Indians And Dairy

India is a curious nation – on the one hand, we are one of the largest milk producers globally. On the other, we happen to be one of the most lactose-intolerant nations in the world!  

A study conducted by the University Of Chicago indicates that only 18% of our population is digesting the milk it's drinking. Everybody else is lactose intolerant! Studies published in the  American Journal Of Clinical Nutrition further reveal that the incidence of lactose intolerance is lower among North Indians compared to South Indians (27.4% vs 66.6%), which can be traced back to Aryan or European genealogy. 

Some communities in India are better at digesting lactose

For most Indians, dairy is non-negotiable, whether it’s a glass of haldi-doodh when you have a cold or kheer for a celebration. But is it worth ingesting all that dairy if you aren’t digesting it?

Well, there are other options - in the form of plant milk. Made from nuts, seeds and fruits, plant milk gives you the texture and consistency of dairy milk, while being lactose-free and cruelty-free. Here's our list!

Soy Milk

One of the easiest and most readily available substitutes at the grocery store, soy milk tastes great in coffee, tea and smoothies!

Choose from:

• Soy Milky
• Sofit  

Soy milk

Coconut Milk

Made from the meat of the coconut, coconut milk is creamy, rich and sweet-tasting. It also happens to be rich in vitamins, minerals and healthy fats.  

Choose from:

• Dabur
• Kara
• Real Thai  

Coconut milk 

Almond Milk

Almond milk is a great dairy replacement. It has a lovely nutty flavour that pairs well with hot and cold beverages, and is full of protein, which is an added bonus. Choose from:

• Faymylk
• Raw Pressery
• So Good Almond Fresh
• Silk
• Break Of Dawn
• Nutriva Almond Milk For Boy Superheroes
• Nutriva Almond Milk For Girl Superheroes

Almond milk

Peanut Milk

The so-called "poor man's nut" is an excellent and economical source of protein and fibre, and easily available. Peanut milk is a great substitute for tangy buttermilk, curd, and curd-based dishes. 

Choose from:

• Nutriva Peanut Buttermilk

Peanut milk & banana smoothie

Cashew Milk

Cashew milk is rich and creamy and works well in tea and coffee as well as sweet & savoury dishes. 

Choose from:

• Goodmylk

Cashew milk 

Oat Milk

If you're looking for something to pair with your morning cuppa, oat milk will do the trick. Thick and creamy, it foams up well, making it ideal for frothy coffee. There aren't too many brands doing oat milk in India, but it's easy to prepare at home.  

Choose from:

• Goodmylk

Oat milk

All of these plant milks can be prepared at home quite easily - watch our tutorial video to learn how! 

Like this?

Read: Milk Is Unhealthy. Here's Why!

Read more: Faymylk: The New Kashmiri Almond Milk In Town