Lactose intolerance shouldn't deprive you of your daily dose of calcium! Even if dairy products are not an option, there are many calcium-rich alternatives that can fit perfectly into your diet. In this article, discover 10 delicious and nutritious foods that will help you maintain strong bones and optimum health, without upsetting your stomach.
Our 10 lactose-free foods rich in calcium
1. Broccoli 🥦
This green vegetable is packed with calcium and is also an excellent source of vitamin K, necessary for good bone health. Add broccoli to your salads, stir-fries or even soups for an extra dose of calcium.
2. Almonds
These little nuts are rich in calcium, as well as being a healthy source of unsaturated fats and protein. Nibble on almonds as a snack or add them to your cereal, lactose-free yoghurts or salads for a crunchy touch.
3. Canned salmon with bones 🐟
Canned salmon with bones is an excellent source of calcium, as well as omega-3 fatty acids that are good for cardiovascular health. Add it to your salads, sandwiches or make a delicious salmon pie.
4. Spinach
Not only is spinach rich in iron, it's also packed with calcium. Add it to your smoothies, omelettes, soups or stir-fries for a dose of nutrients.
5. Tofu
Tofu is a popular vegan alternative to dairy products and is also a good source of calcium. Use it in stir-fries, curries or marinades for a nutritious and versatile addition.
➡️ Click here to find out how to eat calcium-rich products containing lactose! ⬅️
6. Dried figs
These sweet fruits are also rich in calcium. Use them as a healthy snack or add them to your cereals, yoghurts or salads for a sweet touch.
7. Kale 🥬
Kale is a superfood rich in calcium, as well as being an excellent source of vitamins and antioxidants. Add it to your smoothies, salads or stir-fries for a dose of green nutrients.
8. Tahini
Tahini, a sesame paste, is an excellent source of calcium. Use it as a dip for fresh vegetables, as a garnish for salads or as an ingredient in tasty sauces.
9. Fortified almond milk
Many almond milks on the market are fortified with calcium and vitamins to provide a nutrient-rich lactose-free alternative. Use it in your cereals, smoothies or hot drinks as a substitute for cow's milk.
10. Canned sardines
Canned sardines, with their edible bones, are an excellent source of calcium and omega-3 fatty acids. Add them to salads, sandwiches or eat them as they are for a quick, nutritious snack.
To conclude...
With these 10 calcium-rich foodsYou can easily maintain your calcium intake without having to worry about dairy products. Try incorporating these delicious and nutritious options into your daily diet to support optimal bone health and enjoy a variety of flavours and textures. Don't forget to vary your diet to benefit from a wide range of nutrients essential to your overall well-being.
Hello, I'm Vincent 😄
Like you, I'm lactose intolerantI know exactly what you're going through and the difficulties you encounter on a daily basis. For over 10 years, I've been helping our customers to use our dietary supplements and giving advice and tips on how to improve their digestive comfort. I'm also a keen cook and gourmet, so you'll find my favourite recipes for a lactose-free diet in this blog.
Lactose intolerance is not inevitable! With Lactolerance you can digest with complete peace of mind 😉
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