9 Alternatives For Lactose Intolerant People

Lactose is a naturally occurring sugar present in milk and dairy products. Lactose from breastfeeding can be broken down and digested by the body at a young age using an enzyme called as lactase. Some people, on the other hand, lose their capacity to digest lactose with time.

Lactose intolerance affects approximately 75% of the global population. Some people may tolerate low-lactose diets, while some have digestive issues when they consume any amount of dairy. Diarrhea, stomach problems, and other symptoms may occur as a result of these symptoms.

Why Should You Avoid Lactose?

Dairy is a highly healthy protein source, calcium, as well as other nutrients like Vitamin A and D for those who are lactose intolerant. Dairy in your food can help you maintain good bone health and lower your chances of obesity.

Those with mild or severe lactose intolerance, on the other hand, may seek a reduced lactose or lactose-free diet to alleviate symptoms.

Lactose intolerance is defined as a reduction in lactase synthesis, making it harder for lactose to be absorbed effectively. Lactose intolerance influence various populations in different ways.

According to studies, 5-17 percent of Europeans, 44 percent of Americans, and 60 to 80 percent of Africans and Asians are affected.

Calcium is the most crucial mineral that our bodies require. It aids the body in a variety of tasks, including the formation of bones and teeth, the transmission of nerve signals, muscular contraction, hormone release, blood clotting prevention, and the maintenance of a normal heartbeat.

When it comes to calcium resources in our regular diet, we all know that dairy products like milk, yoghurt, and cheese contain the most. If you're lactose intolerant, however, you won't be able to eat these meals. So, what exactly should you eat? Don't worry, there are plenty of other foods that will offer you with a healthy dosage of calcium.


One of the most popular breakfasts among office workers is oatmeal. This is due to the fact that it is simple to prepare and high in nutrients. Oats are high in calcium and other minerals, making them a superb milk substitute. Over 200 mg of calcium can be found in half a cup of oats.

Chia Seeds

Chia seeds offer 179 mg of calcium per 2 teaspoons and make a great oatmeal topping. Chia seeds can be used to smoothies, salads, or even plain yoghurt. Boron is found in chia seeds, which is beneficial to muscles and bones.

Soy Milk

If you are allergic to dairy products, soy milk is a healthier option to dairy milk. Soy milk contains around 500 mg of calcium per serving. If you're lactose sensitive, make sure to buy a product that's fortified with calcium carbonate.


Calcium is abundant in tofu. 1/2 cup of tofu (126 g) can give you with 86 percent of your daily calcium need. Tofu is a high-protein food that contains all nine necessary amino acids, making it beneficial to your health.

Sunflower Seeds

Sunflower seeds are rich in proteins, healthy fats, and antioxidants, all of which can help you avoid serious illnesses. Sunflower seed kernels have 109 mg of calcium per cup, which offers a variety of health benefits.


Broccoli contains a variety of minerals in addition to calcium, including fiber, iron, selenium, potassium, magnesium, vitamin A, C, E, K, and folic acid. Are there any more reasons to eat broccoli?


A medium orange has 60 milligrams of calcium. However, don't consume too many oranges. It contains too much fiber, which can wreak havoc on digestion and induce abdominal cramps.


Beans are a calcium generator. More than 191 milligrams of calcium can be found in a cup of beans. You can use them in soups or in a variety of breakfast dishes.

Vitamin D

It is necessary to consume sufficient calcium and vitamin D in order to maintain bone density. When calcium is combined with vitamin D, it provides a number of health benefits, including the prevention of cancer, diabetes, and high blood pressure. Vitamin D is required for the body to absorb calcium. When you don't get enough vitamin D, your body starts stealing calcium from your bones, weakening them.

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