5 Food Alternatives that can help people with Lactose Intolerance

Published: 09:55AM 02 December 2022

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Jayti Shah

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What is lactose intolerance?

It is a condition where the body cannot break down lactose (a type of sugar found in milk).

Pain in the stomach (Image courtesy - iStock photo)

What are the symptoms of lactose intolerance?

The most common symptoms include:

  • Flatulence
  • Diarrhea
  • Constipation
  • Stomach Pain (Bloating)
  • Eczema
  • Fatigue
  • Headache

Which mineral does the body lack due to lactose intolerance?

Calcium is a mineral that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health.

It is extremely vital for bone health. Humans need calcium for the maintenance of strong bones and teeth. It also plays a crucial role in muscular as well as cardiovascular movements. Furthermore, it also allows the body to release hormones.

Let us take a look at 5 foods that will help you to manage your calcium intake well in spite of being lactose intolerant.


It is a great alternative to dairy. It is an excellent source of many vitamins and minerals such as vitamins A, C, K, iron, and calcium. Moreover, it has been shown to improve hypertension, cancer, and oxidative stress. 100 grams of spinach contains approximately 99 mg of calcium.

Spinach (Image courtesy - iStock photo)

2. Broccoli

In addition to calcium, broccoli is a good source of fiber, iron, selenium, potassium, magnesium, vitamins A, C, E, and K, as well as folic acid.100 grams of broccoli contains approximately 48 mg of calcium.

Broccoli (Image courtesy - iStock photo)

3. Oatmeal

One of the most popular breakfast foods among working people is oatmeal. This is so because it's nutrient-dense and simple to prepare. Oats are a fantastic dairy substitute since they are full of minerals, including calcium. Over 80 mg of calcium can be found in about 100 grams of oats.

Oatmeal (Image courtesy - iStock photo)

4. Soy milk

If you are allergic to dairy products, soy milk is a better choice than dairy milk. Soy milk contains about 500 mg of calcium per serving. However, if you are lactose intolerant, be sure to select a product that is fortified with calcium carbonate.

Soy milk (Image courtesy - iStock photo)

5. Sunflower seeds

Consuming seeds, notably sunflower seeds, has been related in studies to lower incidences of heart disease, high cholesterol, and high blood pressure. Numerous vitamins and minerals found in sunflower seeds can strengthen your immune system and improve your capacity to fend against diseases. Over 78 mg of calcium can be found in about 100 grams of sunflower seeds.

Sunflower seeds (Image courtesy - iStock photo)


In the end, it turns out that having lactose sensitivity does not need a life without dairy products. Even if you discover that you can't manage it at all, hopefully, we have made it clear to you that there are plenty of alternative options available to you.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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