If you feel bloated, gassy, or uncomfortable after drinking milk or eating dairy, you might be lactose intolerant and you’re not alone. Millions of people in India and around the world have trouble digesting lactose, the natural sugar found in milk. When the body lacks enough of the enzyme lactase to break down lactose, it can lead to digestive issues like stomach cramps, gas, and diarrhoea.
As a result, many people cut out milk, curd, cheese, and other dairy products altogether. But while this can ease stomach symptoms, it may also lead to a drop in calcium intake which can weaken bones over time. That’s why health experts are recommending people who are lactose intolerant to be mindful of their calcium levels.
“Calcium is essential for strong bones and teeth, and it also plays a vital role in how our heart, muscles, and nerves function,” says Dr Sudeep Khanna, Senior Consultant, Gastroenterology, Indraprastha Apollo Hospitals. “People who are lactose intolerant may avoid milk and dairy products, but they need to be careful not to develop calcium deficiency.”
The good news? You don’t need dairy to get calcium. Dr Khanna explains that “There are many non-dairy sources of calcium that can be included in your daily diet.”
Dr Khanna suggest eight easy and healthy options to help boost calcium levels without relying on dairy:
1. Green leafy vegetables
Spinach (palak), fenugreek (methi), amaranth (chaulai), and mustard leaves (sarson) are rich in calcium. “Adding them to your meals regularly as sabzi or mixing them into dough for rotis is a great way to get calcium,” says Dr Khanna.
2. Ragi and sesame seeds
Ragi, also known as nachni or finger millet, is one of the richest plant-based sources of calcium. You can enjoy it as porridge, dosa, or roti. Sesame seeds (til) are also calcium-rich, add them to laddoos, sprinkle on salads or sabzi, or use them in chutneys.
3. Soy products
“Tofu and soy milk are excellent dairy alternatives,” explains Dr Khanna. “Tofu can be cooked just like paneer, and soy milk often comes fortified with calcium — just check the label,” he further explained.
4. Nuts and seeds
Almonds and chia seeds not only provide calcium but are also great for heart and brain health. A small handful of almonds as a snack or chia seeds soaked in water and added to smoothies or fruit bowls can make a big difference.
5. Fortified foods
Some packaged foods like breakfast cereals, almond milk, oat milk, and even orange juice come fortified with calcium. “These can help fill the gap in calcium intake, especially if you’re avoiding all dairy,” says Dr Khanna.
6. Fruits and vegetables
Oranges, amla (gooseberry), broccoli, bhindi (okra), and sweet potatoes also contain calcium, though in smaller amounts. Still, they contribute to your overall intake when eaten regularly.
7. Lactose-free dairy products
If you still want to enjoy milk or curd, opt for lactose-free versions. “They are easier to digest and still provide all the calcium benefits,” Dr Khanna shares.
8. Calcium supplements (Only if needed)
Sometimes, food alone may not be enough. “In such cases, calcium supplements can help, but only after speaking with a doctor,” he advises. “Taking too much calcium on your own can lead to problems like kidney stones,” he further added.
Don’t forget Vitamin D!
Vitamin D helps your body absorb calcium better. Spending time in the early morning sun, and eating foods like mushrooms and eggs can help boost your vitamin D levels naturally.
Hence, skipping dairy doesn’t mean giving up on strong bones and a healthy body. With the right food choices and a little planning, anyone can maintain good calcium levels without milk or curd.
