Dairy dilemma

• Human milk, cow's milk, sheep and goat's milk, yoghurt, cream and cheese contain lactose. Yoghurts, reduced-lactose milk and hard cheeses are usually easier to digest.

• Butter and most margarines contain lactose. Tomor (a type of margarine), lard, vegetable oils and some low-fat spreads are lactose-free.

• Cakes, biscuits, bread and pastry containing milk, milk puddings and ice cream all contain lactose.

• Lactose is contained in many medicinal preparations (both over the counter and on prescription).

• Soya products, such as calcium fortified soya milk and tofu, are good calcium substitutes.

• Some breakfast cereals contain milk. Be sure to check the label for the presence of lactose or skimmed milk powder.

• Some breads - e.g. milk loaf or toasting loaf - contain milk, while standard white, brown and wholemeal breads do not.

Soya milk:
Soymilk, or soyamilk, looks like cow's milk but is actually the milk extract from soya beans. Although the taste is different to cow's milk, it is not unpleasant. For a tastier option, try the vanilla or chocolate flavoured versions, or the naturally sweetened variant. If used in place of cow's milk, calcium-fortified soymilks are recommended. A wide range of brands can be found in all health food shops while supermarkets such as Tesco make their own brand.

Soya yoghurt:
Soya yoghurt is made from soya milk and has the same consistency as dairy yoghurt, although the taste may take some getting used to. Provamel comes in a variety of flavours and is a well-known brand. Although some supermarkets do sell it, you may have go to a health food shop to find it.