Milk is a very popular drink all across the globe, and it contains an abundance of nutrients such as calcium, which helps build strong bones and teeth.

However, more and more people are discovering that they are lactose intolerant. This basically means that they are allergic to the lactose found in cow’s milk, and cannot drink cow’s milk or eat dairy products made with it.

If you were lactose intolerant 40 years ago, you would have had a pretty miserable time trying to find decent alternatives to dairy, but nowadays there is an array of tasty alternatives to cow’s milk on the market. Here are seven non-dairy milks you should try if you are lactose intolerant, or just want to stop drinking cow’s milk:

1. Hemp Milk

Hemp milk is plant-based, and contains nutrients like omega-3 and iron, which makes it more nutritious than some other milk substitutes. It’s low in carbs, and if you are trying to lose weight, or follow a low-carb diet, this could be the milk replacement for you.

2. Almond Milk

Almond milk has a rich, creamy consistency, and a sweet but not overpowering taste. It has vitamins in it, and can make a great milk to add to your cereal or coffee. The only drawback is that it’s not suitable for those with a nut allergy.

3. Rice Milk

Those who are allergic to nuts as well as cow’s milk should give rice milk a try. It has a thin consistency, and is a little sweeter than dairy milk, which makes it a good addition to smoothies or shakes.

4. Coconut Milk

This milk has a rich, creamy consistency, and is high in calories, but’s a good gluten-free and nut-free alternative to dairy milk. When the water is drained off a can of coconut milk, and the thick, creamy milk that’s left is mixed with honey, it is often used as an alternative to dairy cream in paleo diets.

5. Soy Milk

Soy Milk is made out of soybean seeds, and is full of protein that helps to fill you up and provide you with energy for the day.

6. Oat Milk

Oat milk has a higher fiber content than dairy milk, and is made using a blend of oats and water. It has a sweeter taste than cow’s milk, and it can be used to make smoothies or ice cream.

7. Quinoa Milk

This plant-based milk is not yet widely available in many supermarkets, but if you can get it you should give it a try. It’s made from quinoa seeds combined with water, and it is a satisfying drink, as well as being low in carbs.