Being Lactose intolerant means that your body has trouble breaking down lactose, the natural sugar in milk and it results in symptoms like gas, bloating, and diarrhea.You may be avoiding Milk and milk products but you need to be sure to get enough calcium in your diet. So how does one achieve the same? You can do this by supplementing your diet with substitutes to lactose which are smart and delicious which can help you lead a healthy lactose free diet.

All milk from mammals like cow, buffalo, goat or sheep contain lactose so its better to avoid them. 

#1 Soy Milk

Soya milk comes from soybeans and is made by soaking and grinding these beans with water. After straining, the remaining liquid is what is known as soy or soya milk. Soya Milk contains the soya protein, known to lower cholesterol, as well as omega 3 & 6 and Soya products are completely lactose free.

#2 Almond Milk

Almond milk is a combination of almonds and water and can be made at home. Almonds are soaked in water overnight and then blended with some water. Once strained, the remaining liquid is almond milk like. Almond milk contains no cholesterol or lactose and is suitable for all.

#3 Coconut milk 

Coconut Milk is derived by squeezing grated coconut meat through muslin or cotton cloth makes thick coconut milk. The resulting substance is then soaked in water and squeezed a second time to create thin coconut milk. Coconut milk is different to coconut water which is the natural liquid found inside a hollow coconut. Coconut milk is lactose and gluten free.

#4 Rice Milk

Rice milk is a variety of grain milk that is made by boiling rice with a large volume of water and then blending and straining the mixture. Natural rice milk does not contain protein, cholesterol or lactose and is a good source vitamins B1, B2, niacin and iron. Rice milk has a sweet taste that is generated by a natural enzymatic process that converts the carbohydrate into glucose.

Remember these alternatives to normal milk don’t work well as substitutes for cooking, such as in soups or desserts that call for dairy.

#5 Green Leafy vegetables, Lentils and Poultry

If your lactose intolerance is severe and you need to avoid all dairy foods, you can get plenty of calcium from leafy green vegetables.Vegetables high in calcium include Spinach, Broccoli, Turnip, Lady Finger, Spring onion, Cabbage, Lettuce leaves , Carrot and  Mustard Greens(Sarson). You can also have plenty of Red Beans (Rajma), Chick peas(Chole) and Lentils(Dals).

Non vegetarians can gorge on Fish, Chicken, Eggs which are high in calcium too. 

It's important to remember that lactose intolerance increases with age.Unfortunately, you also need more calcium as you get older. The recommended daily intake of calcium for people over age 50 is 1,200 mg — which is more calcium than is recommended for a younger adult (1,000 mg). So be sure to have proper intake of calcium in your daily diet.