Dairy is not necessarily needed in everyone’s diet. Individuals who have difficulty digesting lactose may often find sugar in dairy harmful, and consuming cheese, milk, yogurt, and even butter can produce undesirable symptoms such as bloating, gas, diarrhea, and general intestinal upset. Lactose intolerance often runs in families, says Johns Hopkins Medicine. In some cases, the small intestine stops making lactase following an injury, infection, or disease.

Some people avoid dairy products due to concerns for animal welfare or use of hormones and antibiotics in conventional dairy products. The following substitutes are a great alternative to dairy in recipes.

Milk substitutes.

Milk substitutes can be poured on cereal, mixed in smoothies, or in recipes for baked goods. They are made from various plant substances, including soy, rice, oats, almonds, coconuts, cashews, and flaxseed, among others, and come in sweetened and unsweetened varieties.

Yogurt alternatives.

Coconut and soymilk yogurts are often creamy and have the same consistency and cultures as yogurt from cow’s milk.

Butter alternatives.

Plant-based butter alternatives are available in most grocery stores. Coconut oil, olive oil, and avocado oil are also a substitute for butter when sautéing.

Cheese substitutes.

It can be challenging to replicate the taste and texture of traditional cheeses. There are many plant-based versions of soft cheeses, while nutritional yeast can replicate the tang of parmesan cheese for pastas and other dishes. There also are hard cheese alternatives available in health food stores. Most products use soy protein or nuts as the base for cheese alternatives. Others use pea starch or pea protein mixed with vegetable oils.

Dairy alternatives make it possible for those who have dairy allergies, intolerances, or particular food preferences to skip the cow’s milk in their favorite foods.