Eating Lactose-Free: A Guide to Delicious and Healthy Breakfast Choices
An estimated 15% of people in Europe are affected by lactose intolerance (1).
What Does It Mean to be Lactose Intolerant?
Lactose intolerance occurs when individuals struggle to digest milk and other dairy products due to a deficiency of lactase, the enzyme required to break down lactose—the natural sugar in milk. Without enough lactase, digesting dairy products can lead to various digestive issues.
Benefits of a Lactose-Free Diet
Beyond the comfort of a well-functioning digestive system—free from cramps, bloating, or nausea—one of the biggest advantages of a lactose-free diet is its positive environmental impact. Plant-based alternatives, like oat milk, generate up to 80% fewer greenhouse gas emissions, use 80% less land, and require 60% less energy compared to animal dairy products. Dairy production alone accounts for 2.9% of global human-induced greenhouse gas emissions (2). Additionally, intensive farming systems used for dairy contribute to widespread environmental damage, including air and water pollution, soil degradation, and deforestation.
How to Enjoy a Delicious, Lactose-Free Breakfast
Eating a tasty, lactose-free breakfast doesn’t have to be complicated! Here are two main things to consider:
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Check Your Cereals and Breakfast Products
Start by confirming that your cereal or breakfast of choice is lactose-free. Look for this information on the packaging, in the ingredients list, where allergens like lactose are highlighted for easy identification. If none of the dairy products (milk, cream, yogurt, cheese, butter, ...) are listed, you’re all set!
For example, all of our Turtle products are dairy-free, and therefore lactose-free, although they may contain trace amounts of lactose. To inform consumers of this fact, product packaging can sometimes state “may contain traces of lactose." This indicates that lactose-containing products were processed in the same facility as the product. Still, unlike those with gluten allergies, most people with lactose intolerance can usually tolerate such minimal amounts. However, if you’re uncertain, it’s always a good idea to consult a healthcare professional for guidance.
Remember, products certified as 'vegan' are inherently lactose-free. Why? Because vegan certification ensures the product contains no ingredients of animal origin, including dairy. While vegan-certified products do not contain lactose or any animal-derived ingredients, they may still have traces of such ingredients.
2. Find Dairy-Free Alternatives for Milk, Yogurt, and More
Struggling to find the perfect dairy-free option for your cereals? It’s easier than you think!
There are plenty of delicious ways to enjoy a lactose-free breakfast:
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Lactose-free dairy products: Widely available in supermarkets, these products deliver the same great taste as regular dairy but with the lactose removed. It’s the perfect way to savor your favorite dairy treats guilt-free.
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Plant-based alternatives: There’s a wide variety of plant-based alternatives for all your favorite dairy products, from yogurts to milk and more. With so many choices, you’re sure to find one that suits your taste and needs.
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Goat or sheep milk: Goat milk contains less lactose than cow milk—around 4.2% compared to 5% (3). It also contains more vitamins and minerals (like calcium, magnesium, potassium or phosphorous) while being easier to digest due to its simpler fat structure. Give it a try with your favorite cereals and see if it works for you!
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Naturally lactose-free alternatives: There are so many dairy-free breakfast alternatives to choose from, such as eggs, veggies, nuts and seeds, fruit smoothies, açai bowls, fruit compote, and more. These will add variety to your breakfast and are naturally lactose-free!
No matter your preference, there’s a lactose-free alternative to fit your lifestyle.
Choosing Organic
Whatever options you choose, consider opting for organic products. Not only is it good for your health and the environment, organic products tend to have shorter ingredient lists and fewer additives.
Get inspired and Have a Delicious (and Lactose-Free) Breakfast
Craving a breakfast that’s both delicious and lactose-free? Whether you're more of a porridge person in the morning or prefer cereal with a smoothie, we have a recipe that will inspire you.
Ready to transform your mornings?
- Discover our mouthwatering recipes
- Check out our recipe book for delicious lactose-free breakfast inspiration
