Member Comments for the Article:

11 Dairy-Free Calcium Sources

No Dairy? No Problem!


Leave a Comment Return to Article
  • As a lactose-intolerant person, I am always looking for non-dairy alternatives to getting calcium. I hope the suggestions and comments read will be beneficial to my searches.
  • I agree with Teddydodo, I had cod liver oil as a child in England, during the 2nd world war, it was subsidised for children, and I ended up with gallstones, along with a lot of other people my age, they got me at age early 20's. Plus baked beans? Give me a break, all that sugar, at least recommend rinsing off the sauce first. I use a small handful each of green split peas, barley & red lentils into my casseroles & stews, along with shredded cabbage, the barley & lentils thicken the mix, and even of you don't like cabbage, if you shred it finely enough, it mostly disappears, and it's a well known weight loss veg. Plus I use canned 4 bean mix and chick peas, (well rinsed) in there too, all good for you. If you don't like chick peas, (my dearly beloved hates them), just pulse them in a food processor until they are still a bit chunky before you add them to your now lovely calcium enriched recipe. Or do the right thing & buy different types of dried beans, canelloni, butter, everyone you can think of. Good luck, everyone.
    Spread the Love
    Sylv from OZ
    I have a smoothie on a daily basis with Kale, Parsley, Apple or Carrot and sometimes a banana. When drinking it it has a wonderful fresh, clean GREEN taste, which wakes up all my taste buds in a real good way. Green tastes good, smells good and does wonders for you. Try it!!
  • If you're not a fan of Kale & Collards, try them in a Green Smoothie (Google it). I loathe kale but if it's in a dairy-free smoothie with a banana, orange, carrot, maybe an apple or grapes, then I can do it, spinach, collards or other greens that I dont' like. Almonds make a nice addition & boost the calcium content. You can add a sweetener of choice. It looks like lawn mower pulp but tastes really good!
    Your recommendation to take cod liver oil as a source of vitamin D is ill-advised and downright dangerous. Cod liver oil is also a source of fat soluble vitamin A, an excess of which is known to weaken bone structure. If a person were to take a multi-vitamin and cod liver oil on a daily basis, that would be excessive. You are also incorrect to advise people to buy the more expensive calcium supplements. Calcium carbonate is calcium carbonate, calcium citrate is calcium citrate regardless of who bottled it. What would have been more useful would be to compare the different forms of calcium. For example, calcium citrate can be taken without food, calcium carbonate must be take with food.

    I am an Osteofit Instructor and get my information from B.C. Women's Hospital's Osteofit Program.
  • There's so many other things -- why mention the obvious calcium fortified foods? How about sardines or anchoives? other dark green vegetables?
    Veery good article. I appreciate the list of foods to eat that naturally have calcium & vitamin D. I am 60+ woman who really does tolerate vitamin supplements......Thank you
  • Thanks for the information. I have a grandson who is also milk intolerant, so I learned some things for him.
  • Something the article failed to mention is that the amount of vitamin D produced by sun exposure is highly variable. Vitamin D production depends much on how dark your skin is, where you live, and what time of year it is. It can take a very dark-skinned person ten times longer in the sun that it would take someone like me. And someone on a Mexican beach in June is getting a lot more Vitamin D-producing UVB than someone in Toronto in December, even if both are wearing bikinis(!). So while you can get your Vitamin D from sun exposure, do some research to find out how much sun _you_ would need, based upon your skin tone and geography.
    Being older and post-menopausal, I really need calcium to ward off osteoporosis. After reading this article I got to thinking that I probably don't get enough calcium since I only have one cup of milk with cereal in the morning. I immediately went to my nutrition page and added calcium to my tracker so I can find out. Thanks SP.
  • Thank you for this informative article. I like that you mentioned that calcium in young people is important because that's when they are laying down the foundation in their bones. It is particularly concerning for young women who drink a lot of soda because the body mobilizes calcium from the bones to buffer the acidity. This can lead to osteoporosis later in life.
    Good article, I am not lactose intolerant but I do have a problem with eggs. I noticed that they mention soy. If your avoiding foods high in estrogen and pesticides I would personally stay away from that. Soybeans, and soy products are the highest estrogenic food source and pesticides.
  • Oh and I should add this for those who wonder: If you drink straight milk that is pasteurized and homogenized and comes from an industrial CAFO source (look up CAFO on Google--you'll learn more than you wanted to), that alone is enough to set off reactions in some people, like the woman here who has problems because of the antibiotics. Both pasteurization and homogenization mess with the proteins and fat molecules in the milk and make them less digestible. If on the other hand you choose fermented milk foods, even if they've come from pasteurized milk, the proteins and fats will already have been broken down for you, the lactose will be almost or completely gone, and the food will be a lot easier on your tummy.

    Barring that, just sticking with things like aged cheeses helps a lot. Lactose is a milk sugar in the whey (liquid) portion of the milk. The cheesemaking process removes that liquid portion and most of the lactose in it; the cultures involved in cheesemaking eat up the rest of the lactose so that there's barely any left. The better-aged the cheese, the easier it will likely be on your stomach.

    If you still can't eat aged cheese and well-fermented yogurt your problem may be a casein (milk protein) allergy as opposed to lactose intolerance. A simple allergy test would tell you, if your insurance will pay for it.

    My personal favorites are kefir and Greek yogurt. You can actually make kefir at home if you can find someone to give you some of their kefir grains (which are actually a symbiotic colony of bacteria and yeast). It's sour and slightly fizzy from the fermentation process, but if you like plain yogurt already, this stuff is tasty too.
  • I kind of hoped nobody would start in with the "nobody evolved to eat dairy" line, because by that logic we shouldn't be eating grains either, and most people don't want to go there. I could also say what we *have* evolved to eat, but I would hate for anyone to lose their appetite, considering we have evolved from insectivores and scavengers. Let's just leave that line of thinking alone, OK? Thanks.

    I was going to say there are a few other calcium sources left out and they might be really good too because of where the calcium comes from; I don't have labels in front of me so I can't say for sure.

    The first and easiest one is canned fish. Not tuna, because bones aren't included (although it may have some calcium anyway), but the smaller fish like anchovies that are in the little flat cans. Those fish are small enough to eat whole, including the bones. It sounds gross to some (including me), but if you can get over your disgust long enough to try it, it's worthwhile. Especially if you can't drink or eat most of what's on the list in the article because it would send your blood sugar skyrocketing and you want nothing to do with soymilk (which has to have the calcium added anyway).

    They aren't canned, but around here we can get tiny dried fish from a Japanese grocery store, and my little girl loves to snack on them. I have no idea why, but I am not going to discourage her because there's a lot more good stuff in them than just the bones.

    The other possibility is bone broth. This might actually be more appetizing to more people, it just takes longer to do. I won't take up a lot of space leaving instructions here, but a simple Google search will lead you to recipes and instructions. You're literally boiling all the good stuff out of the bones and cartilage of whatever meat animals you already eat, and turning it into a soup base. This stuff is WAY better for you than the bouillon and fake broth stuff you buy pre-made in the grocery store. It's also more economical. Vegetarians can't do this, but someone with an MSG allergy might appreciate it.

Comment Pages (5 total)
« First ‹ Prev. 12345 Next › Last »
Leave a comment

  Log in to leave a comment.