calcium sources in a dairy-free diet


If you’ve gone dairy-free for healing food allergies and a leaky gut (a cause of autoimmunity and thyroid disease), you may be concerned about calcium intake and not getting enough to support your bones and teeth. Don’t worry — there are plenty of non-dairy sources of calcium full of taste and nutrition to incorporate or emphasize in your diet.

dairy-free calcium sources:

  • canned wild-caught fish (with the bones. the bones disintegrate when you cook/eat them)
  • greens and green vegetables
  • nuts and seeds, especially sesame seeds/tahini
  • seaweed (only if your thyroid can tolerate)
  • water kefir made with egg shells
  • bone broth (also happens to heal Leaky Gut — a cause for thyroid disease and autoimmunity)

There’s also evidence mounting that the amount of calcium a person eats in a day may not be as important as the other nutrients she’s eating it with. That is, co-factors like Vitamin D and Vitamin K2 (found in animal fats) are essential for calcium absorption. So be sure to eat adequate thyroid-stimulating and immune-supporting fats each day to maximize calcium intake.

food ideas:

(As always, homemade ensures better nutrition!)

  • baba ghanouj made with tahini
  • hummus made with tahini
  • grain-free salmon cakes
  • cup of bone broth as a snack
  • sardine salad (á la tuna salad) mashed with mayo, herbs, and lemon
  • homemade nut milks with the pulp
  • water kefir flavored with fruit of your choice
  • seaweed snacks (often toasted with sesame oil)
  • dairy-free cheeze sauce/dip made with hemp seeds, cashews, almonds, or macadamia nuts
  • raw dark greens salad topped with soft-boiled eggs and probiotic vinaigrette
  • green beans almondine
  • chili made with bone broth
  • water kefir “Icee”: blended with ice and frozen fruit
  • green juice made in your juicer
  • mock tuna salad nut paté
  • seaweed salad (using a gluten-free and/or soy-free “soy sauce” substitute)
  • almond flour pancakes
  • herb-only salad: parsley, basil, cilantro, mint tossed in a light dressing
  • smoothie made with homemade nut milk, nut butter of your choice, fruit and dark greens



5 thoughts on “calcium sources in a dairy-free diet

  1. i’m a dairy farmer and have been for years. the truth IS- without Dr. Mark Hyman here confirming his results and citing where he found this information. I have no doubt in my mind, he’s an ass. Yes, there are some and unfortunately too many that are ‘allergic’ to dairy products, but for you who have cut out dairy completely- you’re going to get osteoporosis. Second, dairy does NOT cause heart disease, diabetes, osteoporosis, cancer ect. We are a non hormone induced dairy set up and i don’t believe in Oxycontin therapy with dairy cattle. As with EVERY food out there; there are some risks to allergies, but consuming dairy is NOT one of them. Some of you have said you cut out multiple items in your diet ie: alcohol, caffeine, grains, and dairy, well how do you KNOW dairy is what was causing all of your problems when you’ve cut out 3 other potentially health problem foods- never in my LIFE have i been SO OFFENDED! if ANYONE would like to know more, please ask a dairy farmer, or feel free to email me, unless you have been influence to dairy in your life, I understand it would be hard to understand the benefits, and yes, risks of dairy. I can’t believe you all would cut dairy out before researching the benefits and risks of dairy or consulting your regular physician, and listening to this BOGUS- it’s most definitely offending!

  2. I wish the rumor of eggshells actually being absorbable would be done and over with. We don’t absorb rocks or shells! We were mean’t to absorb PLANTS

    The only dairy you should have if you are going to have it is raw. There is a reason the US is highest in dairy consumption, and also highest in osteoporosis. Most times milk is just inflammatory, but there are huge benefits to raw dairy.

  3. When I originally commented I appear to have clicked on the -Notify me when new comments are
    added- checkbox and from now on every time a comment is added I receive
    four emails with the same comment. Perhaps there is a way you can remove me from that service?

    Thank you!

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