Getting Calcium without Dairy


There are plenty of reasons as to why you may opt to eat fewer dairy products. For one thing, there are many adults who grow less able to digest dairy comfortably with age. This is due to the lactose content of dairy products, which can in some situations cause a great deal of gas, bloating, and discomfort when consumed. For some, dairy is less ideal of a food because of the desire to avoid animal byproducts in food choices. Whatever your reason may be for avoiding dairy products, if you do make the choice to cut dairy from your diet it is incredibly important to ensure that you are replacing your milk consumption with plenty of calcium-heavy alternatives.

Cutting out dairy in-and-of-itself isn’t a recommended choice for weight loss. There are plenty of full-fat dairy alternatives that can be just as calorie heavy as the dairy products, and there are so many dairy products that are low in calories and fat, so they make a great choice as part of a healthy diet. However, if you are considering cutting out dairy for other health reasons, then it is a good idea to talk to your weight loss doctor about making the proper adjustments to your weight loss dietary program.

Here are a few foods that you can use to boost your calcium intake instead of dairy products:

  • Vegetables: You are probably trying to eat more vegetables anyways, as part of your weight loss program. If you are trying to increase your calcium intake then opting for one of the following types of vegetables daily can be a big help. Chopped kale, broccoli, cabbage, turnip greens and okra are all optimal choices for calcium.
  • Nuts and seeds: Check with your weight loss surgeon before adding these to your diet plan, as sometimes nuts and seeds don’t mix well following bariatric surgery, but if you are safe to eat as you wish then you might want to try a handful of hazelnuts, with more than 150 mg of calcium per cup. Almonds, walnuts, and peanuts are also full of calcium, as are flaxseeds and sunflower seeds.
  • Oatmeal: Oats are a super healthy food, and making oatmeal for breakfast can help you get you day started off strong. One cup of oats typically has at least 100 mg of calcium.

It may also be helpful to look into calcium fortified foods, such as cereals or juices. A single serving of calcium-fortified Total cereal has your entire daily serving of calcium, a whopping 1000 mg! Similarly, a 6 ounce serving of calcium-fortified OJ typically has several hundred milligrams of calcium. Just double check with your weight loss surgeon before adding any foods to your dietary program.