Dealing with a dairy-free diet

In addition, there are a number of cow's milk substitutes, some simply lower in lactose, others lactose-free. Goat's milk and sheep's milk, as well as cheeses made from these milks, have less lactose than cow's milk and may be tolerated in less severe cases. Soya drinks contain no lactose, come sweetened and unsweetened and can, in many cases, be used as a substitute in baking foods that would normally use cow's milk. Dairy-free margarine and spreads are available in many health food shops and can also be used in baking.

Substituting eggs is slightly more difficult. There are egg replacers available in supermarkets, though they can contain whey powder, which can cause reactions in those allergic to milk, so check the labels carefully.