The Lactose-Intolerant Guide To Calcium-Rich Foods For Healthy Teeth

Posted on: 14 October 2016

If you want healthy teeth, drink your milk! You probably heard this sentence more times than you could count when you were in school. But what if you're lactose intolerant and cannot dine on dairy products? How are you supposed to keep your teeth strong and cavity-free? It's still important to get enough calcium; you'll just have to turn to these other, non-dairy sources.

Soy Milk 

Most brands of soy milk are fortified with calcium. The amount varies by brand, so check the label before you buy to ensure you choose a formula that does supply a good amount of the nutrient. Some varieties even contain more than dairy milk! If you've never had soy milk before, the idea of trying it may be a little intimidating. Start with the vanilla and chocolate varieties. They're quite sweet and delicious, even if the tan color is a little unusual.


Kale is often touted as a highly nutritious superfood, and calcium is one of the nutrients it contains.  A cup of kale contains about 9% of the daily value. If you try munching on this veggie raw, you may find it unappealing. But it becomes much tastier if you add it to soups or puree some of it into a smoothie.


Okra is a unique veggie that's popular in the southern U.S. but not really elsewhere. A one-cup serving contains 8% of the daily value of calcium. Okra has a very mild flavor and a texture that's somewhere between that of potato and broccoli. Try sautéing it with some garlic and herbs.


It's easy to grab a handful of almonds when you feel like snacking or to add a few of them to your salad. Many brands are now selling delicious, flavored almonds that are ideal for snacking.  A quarter cup (about a handful) contains 6% of the daily value of calcium. Plus, almonds are high in vitamin E, which is important for healthy gums.


If you're not eating fish a couple of times per week yet, your teeth are a reason to finally adopt this habit. Salmon, in particular, is high in calcium. Half a fillet contains 3% of the daily value, and most people eat at least one fillet each time they enjoy salmon. Other fish like tuna and mackerel are also good sources.

It's possible to get enough calcium to keep your teeth healthy without eating dairy products. You just have to eat foods, like the ones above, that contain calcium. Also, keep track of your intake so you can be sure you're meeting the daily requirements.