Worried about bone health? THESE are the best non-dairy options for lactose-intolerant people

Bone health is one of the most significant aspects of our overall health, as weak bones, often due to conditions like osteoporosis, can lead to several consequences, including an increased risk of fractures, loss of height, back pain, and potentially, mobility problems. In severe cases, weak bones can also cause deformities and affect overall health.

The primary source of calcium in the diet is dairy products such as milk, yogurt, and cheese. These foods are rich in calcium and provide a readily absorbable form of the mineral. Additionally, many foods are fortified with calcium, such as some fruit juices, plant-based milk alternatives, and cereals.


While milk, yogurt, and cheese are well-known for being excellent sources of calcium, lactose-intolerant people cannot consume them.

How do they take care of their bone health?


Read on to find out.


What is lactose intolerance?

The inability to fully digest sugar (lactose) in dairy products is known as lactose intolerance. It is a digestive disorder usually caused by a deficiency of an enzyme in the body called lactase.

Lactose intolerance happens when your small intestine does not make enough of a digestive enzyme called lactase. Lactase breaks down the lactose in food so your body can absorb it. People who are lactose intolerant have unpleasant symptoms after eating or drinking milk or milk products.

Lactose intolerance is often indicated by digestive discomfort, like bloating, gas, and diarrhea, that occurs after consuming dairy products. Symptoms typically appear within 30 minutes to 2 hours after eating or drinking something with lactose. Symptoms of lactose intolerance can include abdominal cramps, bloating, nausea, gas, and diarrhea.


While there is no cure for lactose intolerance, symptoms can be effectively managed. While some people can learn to tolerate a small amount of lactose over time, and in some cases, managing the underlying cause can improve symptoms, there is no treatment to restore the body's ability to produce more lactase if it's deficient.


However, being lactose-intolerant doesn’t mean one has to miss out on the essential nutrients because of their condition. Lactose-intolerant people can fish with soft bones, such as canned salmon or sardines, broccoli, and leafy green vegetables. They can also consume almonds, Brazil nuts, tofu, oranges, and dried beans. Tofu.


But what about calcium intake?

For individuals concerned about bone health while following a lactose-free diet, several non-dairy sources of calcium can be incorporated into their daily meals. These include leafy greens, nuts, seeds, fortified plant-based milks, tofu, and fortified juices.


Here's a more detailed look at these options:

Leafy greens: Dark leafy greens like spinach, kale, collard greens, and mustard greens are excellent sources of calcium. They also provide vitamin K, which plays a role in bone health, and various other nutrients.

Nuts and seeds: Almonds, chia seeds, sesame seeds, walnuts, and pumpkin seeds are all good sources of calcium. Incorporate a variety of nuts and seeds into snacks, salads, or yogurt alternatives.

Fortified plant-based milks: Many brands of soy milk, almond milk, and even oat milk are fortified with calcium. Look for calcium carbonate, as this is the form of calcium that's well-absorbed by the body.

Tofu: Tofu, especially when made with calcium sulfate, is a good source of calcium. It can be used in a variety of dishes, from stir-fries to curries.

Fortified juices: Fortified orange juice and other juices are a convenient way to get an extra dose of calcium. However, be mindful of the added sugar content in fortified juices.

Other calcium-rich foods:

Dried figs: Dried figs are a good source of calcium and are a convenient snack.

Canned sardines: Canned sardines, especially those with soft bones, are a good source of both calcium and vitamin D.

Beans and lentils: Beans and lentils are also good sources of calcium and fiber.

While these foods are excellent sources of calcium, it's also important to get enough vitamin D, as it helps the body absorb calcium. Vitamin D can be obtained through sunlight, certain foods, or supplements. By incorporating these foods into your diet, you can ensure you're getting the calcium and vitamin D you need to maintain healthy bones while avoiding dairy.

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