A Dairy-Free Diet

A Dairy-Free Diet

In the last few years there has been a significant increase in ‘free-from’ foods. A growing number of consumers are adopting a dairy and gluten free diet due to allergies, intolerances or simply because they want to gain the health benefits.

Free From foods

Free-from foods are one of the latest food trends and are now widely available. But I initially found it quite challenging to adjust our diet. This was because of my concern that cutting foods such as dairy, egg, gluten and certain nuts and seeds would increase the risk of nutritional deficiencies. I would read the ingredients on all free from foods and be completely baffled as to what half of the ingredients actually were. It seemed unlikely that simply purchasing ‘free-from’ foods would provide us with a healthy diet.

A healthy, balanced diet

My anxiety increased as I thought about how I was going to ensure we were all getting enough nutrients. Especially calcium. The media have conditioned us into believing that calcium is best obtained from milk.


I am constantly learning more about foods and the benefits of eating a clean and healthy diet. Even without relying on high allergy foods for nutrients. I have been pleasantly surprised at how much calcium fruit, vegetables, beans, nuts and seeds contain. And how the unprocessed, fresh foods boost the absorption of calcium.

Here is a list of calcium rich non-dairy foods:

  • Dried figs
  • Dried apricots
  • Kidney beans
  • Oranges
  • Rhubarb
  • White beans
  • Chickpeas
  • Broccoli
  • Pak Choi
  • Kale
  • Watercress
  • Sardines
  • Salmon
  • Almonds
  • Brazil nuts
  • Hazelnuts
  • Chia seeds
  • Sesame seeds
  • Olives

Strong bones

Remember that Vitamin D is essential to boost calcium absorption. Vitamin K, C, magnesium and phosphorus are important nutrients for ensuring optimal bone health.

Staying active is an important part of building and maintaining strong, healthy bones.


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