Lactose Intolerance

• For people with mild lactose intolerance, simply cutting out milk from the diet can sufficiently improve symptoms. However, in more severe cases, all forms of dairy must be avoided. Milk, dairy, cheese, yogurt, ice cream/frozen yogurt, butter and chocolate are excluded from a dairy-free eating plan.
  
  

Calcium Concerns

• While milk and milk products such as yogurt and cheese are excellent sources of dietary calcium, they are not nature's sole source of the mineral. Canned salmon and sardines with the bone contain significant amounts of calcium. Green leafy vegetables such as spinach and kale provide calcium as well. Other sources include beans, almonds and tofu set in a calcium solution.
  
  

Dairy Substitutes

• Vegans are people who choose to avoid products derived from animals primarily for ethical reasons. For those who follow a dairy-free diet, there are many dairy substitutes available in most grocery stores and markets. Look for soy, rice, and almond versions of the original dairy products.