Dairy Intolerance? Non-Dairy Calcium Choices & Tips to Improve Bone Health

Donna Keeler
27 minutes ago
3 min read

Sesame Seeds and Greens Provide Calcium. Photo Credit to joannawielgosz — Sesame Seeds and Greens Provide Calcium. Photo Credit to **joannawielgosz**

Calcium is essential for strong bones and teeth, muscle contraction, nerve signaling, and heart rhythm. It’s a misnomer when dairy products are marketed as the “best” calcium source, so don’t be concerned if you are lactose intolerant, vegan, or sensitive to dairy protein. Contrary to popular belief, some plant foods provide calcium that’s absorbed as well as — or better than — dairy products.

If you notice symptoms within 30 minutes to 2 hours after consuming dairy, you’re likely intolerant.

Bloating
Gas
Abdominal cramping
Diarrhea
Nausea
Rumbling stomach

You may not just react to lactose in dairy. You may also be intolerant to dairy proteins like casein or whey. These side effects may be present within 2 hours or 2 days of dairy consumption.

Acne
Skin rash, hives, or eczema
Sinus congestion
Runny nose
Brain fog
Fatigue
Joint discomfort

If you would like to learn if you are dairy intolerant, remove dairy completely for 2–3 weeks, then reintroduce it and observe how you feel and if you have any reactions as listed above. Keep a food log since it may take up to 2 days for side effects of dairy consumption to appear. It is hard to completely recall what you have consumed in past days.

If you determine that you are intolerant, or test positive for a dairy allergy, switch to these foods to support your calcium absorption.

Leafy Greens

Kale*
Bok choy*
Collard greens
Mustard greens

*Steam or sauté if you have a thyroid issue

Calcium-Set Tofu*

Tofu made with calcium sulfate can contain as much calcium as dairy milk per serving. Check the label for “Calcium sulfate” in the ingredients. It’s great in stir-fries, scrambles, or smoothies. *This is a good choice if you do not have an estrogen imbalance.

Nuts & Seeds

Chia seeds
Sesame seeds / Tahini
Almonds

Sesame seeds are especially calcium-dense. Just 1 tablespoon of tahini adds a decent dose of calcium. They also provide magnesium, which supports calcium metabolism.

Fortified Plant Milks

Many almond, soy, oat, and pea milks are fortified to match or exceed dairy milk calcium levels. Shake well before pouring — calcium settles at the bottom. Look for:

300 mg calcium per cup
“Calcium carbonate” or “tricalcium phosphate” on the ingredients

Sea Vegetables

Wakame and certain seaweeds contain notable calcium amounts. Use moderately due to iodine content and especially if you have a thyroid condition.

Beans & Legumes

White beans, chickpeas, and black-eyed peas provide smaller but meaningful amounts — and they add fiber and protein.

Boost Calcium Absorption

Pair with Vitamin D as it dramatically improves calcium absorption. Get safe sun exposure or consider supplementation if deficient. Ask your doctor to draw blood work to understand the Vitamin D level in your body annually.
Include Magnesium rich foods or a supplement to help regulate calcium utilization in your body.
Add Vitamin C to improve mineral absorption from plant foods. Sautee greens with a slice of lemon!
Avoid excess Sodium as high sodium intake increases calcium excretion.

Recipes Designed to Maximize Calcium from Plant Sources

Citrus-Tahini Smoothie