Cow’s milk has been a staple in diets and marketing campaigns, promoted as a high-quality nutrition source for strong bones and a healthy body. But when you have lactose intolerance or milk allergies, consuming dairy can lead to uncomfortable or even very serious symptoms.

A dairy allergy involves an immune system response to milk protein and can be life-threatening, triggering asthma and severe allergic reactions such as anaphylaxis. Lactose intolerance is less severe, affecting digestion and causing uncomfortable symptoms such as bloating, gas, and diarrhea. Since both require avoiding cow’s milk, it can be helpful to find safe substitutes.

Let’s explore four dairy-free milk substitutes to try if you’re allergic or intolerant to dairy and what to consider when choosing the right one for you. For each type, we provide a simple recipe that can be adjusted to suit your taste and preferred consistency.

1. Oat Milk

Oat milk is made by soaking oats in water, then blending and straining the mixture. It’s popular among coffee drinkers because its creamy texture is similar to that of cow’s milk. Oat milk also offers a safe option for people who have an allergic reaction to nuts such as almonds or cashews. Plus, oats contain a variety of nutrients, including dietary fiber, which helps regulate blood sugar and lower cholesterol.

Oat milk is higher in calories and carbohydrates than other plant-based milks, so it may not be the best option if you’re trying to cut down on carbs. It’s also important to know that oats can sometimes be contaminated with gluten, posing a risk for people with celiac disease. Fortunately, certified gluten-free oat milk is safe for those who need to avoid gluten.

2. Almond Milk

Almond milk is made by blending almonds with water, then straining the mixture to remove the pulp. One cup of unsweetened almond milk contains only about 40 calories, which is about half the amount in fat-free cow’s milk. Many almond milks are fortified with calcium, vitamin A, and vitamin D to help support bone health.

Because of the way it’s processed, almond milk doesn’t have the same protein or nutrients as whole almonds. Almond milk isn’t a good option for people with tree nut allergies, including those allergic to almonds. Additionally, growing almonds may have negative effects on the environment. Most almonds are grown in California, a state that has been dealing with droughts. Almond farming uses a lot of water and more pesticides compared to other crops in the region.

3. Coconut Milk

Coconut milk is made by grating the fruit’s white flesh and squeezing it through a strainer. The captured liquid contains antioxidants to help protect the body’s cells.

Compared to cow’s milk and other nondairy substitutes, unfortified coconut milk is lower in protein and key nutrients such as magnesium, potassium, and zinc. Coconut milk also has more fat than low-fat or fat-free cow’s milk. People who have coconut allergies should avoid coconut milk.

4. Hemp Milk

Blending hemp seeds and water produces hemp milk, a nutty-tasting, dairy-free beverage. Hemp seeds are a good source of omega-3 and omega-6 fatty acids, which benefit overall health. Hemp milk contains all the essential amino acids, the building blocks of protein, though it has less protein than cow’s milk and soy milk.

Hemp milk is free from common allergens such as soy, gluten, nuts, and lactose, making it a good option for people with multiple allergies or intolerances. However, its earthy, nutty flavor may not appeal to everyone, especially if you’re used to more neutral-tasting milk alternatives. Some brands may also add sweeteners, oils, or thickeners, which can reduce the health benefits.

Choosing a Dairy-Free Substitute

The right plant-based milk for you depends on your dietary needs and preferences. If you prefer a rich texture, coconut milk might be ideal, while hemp milk may be a better option if you want a protein-rich nondairy substitute.

Be sure to check with your health care provider or a dietitian before introducing a new dairy-free substitute to your diet, and read labels to see if any added sugars or other ingredients could affect a product’s nutritional quality.

Talk With Others Who Understand

On MyFoodAllergyTeam, the social network for people with food allergies and their loved ones, more than 41,000 members come together to ask questions, give advice, and share their stories with others who understand.

What’s your favorite dairy substitute? Do you make your own milk substitute, or have you found a brand you love? Share your experience if you’ve made your own dairy substitute. Share your experience in the comments below, or start a conversation by posting on your Activities page.