Humans do not need to consume milk past infancy, and for this reason going dairy-free is a natural change to your diet, White Lies reports. That said, it’s not always an easy one because dairy is a common component of many people’s diets as it’s filled with protein, fat, and calcium.

But it’s also interesting to know that a large percentage of people are actually lactose intolerant, and according to Mind Body Green, this includes 75 percent of the world’s population -- and around 25 percent of Americans. Dairy can cause stomach problems, bloating, and increased mucus production, so, if you’re cutting out dairy for health reasons or personal ones, the good news is there are many dairy-free alternatives to make the transition much easier (and your food and beverages just as delicious).

Some of the common alternatives include products made from legumes, nuts, seeds, and cereals, and according to Healthline, most of these contain some fat, protein and carbs. The average calories for one cup of soy milk is 109, while rice milk contains 120 calories, almond milk 60 calories, and coconut milk around 80 calories (although it contains no protein, it does have around 5 grams of fat).

One of the most calorific substitutes you can drink would be oat milk, with an average cup totaling 130 calories, although hemp milk is also on the higher end of the scale, and can range from between 100 calories to 140 calories per cup. The lower calorie drinks are flaxseed milk, with the average product being around 50 calories per cup, as well as almond and cashew milk, which reportedly have around 60 calories each.

These milk substitutes can also be made into yogurts, ice cream, and whipped cream, and the good thing about dairy-free alternatives is there is a lot of choice on the market. There are products like coconut and nut butter that can be used to replace dairy butter, while a vegan cheese substitute can be made with a combination of nuts (including cashew and almonds).

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