Lacking the enzyme lactase to break down cow’s milk, an option for most is lactose free milk. However, dairy is mucus forming -causes phlegm, coughs and sinus conditions. Cow’s milk is not the best source of calcium for healthy bones and teeth.
Dairy free calcium rich sources include:
Sesame seeds: They are a powerhouse full of calcium, which can be enjoyed ground or as a spread like hulled/unhulled tahini. 2 tbsp = 130mg
Sardines: Sardines (inclusive of their bones) contain calcium, omega 3 fatty acids (skin and cholesterol health) and vitamin D (immune & bone health). 100g = 540mg calcium
Leafy greens: Most leafy greens contain calcium. Examples include:
Silverbeet (100g = 87mg calcium)
Spinach (100g = 65mg calcium)
Broccoli (100g = 33mg calcium)
Being lactose intolerant means missing out on dairy products, however have no fear! Dairy free alternatives are endless, which can include:
Coconut milk: Coconut milk contains beneficial saturated fatty acids and medium chain triglycerides (MCT). However, some people with fructose malabsorption and IBS have problems digesting coconut milk. How to make homemade coconut milk: The flesh and water of one young coconut and 1 ½ cups filtered water blended on high and squeezed through a nut milk bag yields some delicious coconut milk.
Almond milk: Contains both calcium and magnesium. Magnesium helps to relax your muscles and increase stress adaptation. 100g almonds = 219mg calcium
Rice milk: For those who can’t digest nut milks – a small minority of us but it does exist! Rice milk is low allergenic and a great dairy free alternative. My fav. Brands include Australian’s Own and Pure Harvest. 200mls of fortified rice milk = 240mg calcium
Do you require a Naturopath to guide you through your dairy free journey? Contact me