Ask the expert: is it ok to avoid dairy products?

I’m sensitive to dairy products and feel much better when I cut them out completely. But will it be bad for my health? I’m worried about a lack of calcium.

I’ve come across quite a few people who are sensitive to dairy products and I’m glad you’ve decided to eliminate them from your diet.

You will have noticed an improvement in your energy levels and skin but you can also expect to see a positive change in your digestive system and probably your waistline.

Those who are allergic or sensitive to dairy products usually exhibit symptoms such as diarrhoea, runny nose, eczema, itchy skin rash and watery eyes after consuming them. You can switch to lactose-free options like almond milk, hazelnut milk and coconut milk, all of which do have some calcium. Adding 2 tbsp of black sesame seeds and including fish like salmon and spinach, plus kale, in your daily diet will be extremely beneficial. They are not only rich in calcium but also other nutrients that help in better absorption of calcium.

Check your vitamin D levels. If you’re deficient, only 25 per cent of the calcium you consume reaches your bones. Cutting out dairy and eating clean overall makes our body’s pH more alkaline, which further favours absorption of calcium. Taking a 1,000mg calcium supplement in the form of calcium citrate is also something you can consider after consulting your doctor. Cutting out dairy need not make you deficient or affect your bones.