10 of the best and most surprising calcium-rich foods PLUS my 3 steps to make the transition
One of the pillars of the Flo Living lifestyle is eliminating dairy. The thing about dairy is that we are all indoctrinated to think that we must have dairy, that our bodies need dairy, but what feels like intuitive knowledge is actually just a product of the dairy industry’s powerful marketing efforts.
The truth is that dairy is bad for our hormones – it is a root cause of PMS, PCOS, acne, endometriosis, and infertility issues. We don’t need it and we can get all of the nutrients – including calcium – perfectly well from other foods. Getting rid of dairy will only have a positive impact on your overall health. Trust me!
My dairy-free journey
I have been dairy free for 17 years and being strict about this was absolutely essential for me to reverse my PCOS symptoms, clear my skin, and get pregnant with my daughter. I’ve never missed or craved dairy ever, but interestingly enough when I was pregnant my body told me that I needed to introduce some dairy back into my diet. I always listen to my body, and so I very carefully experimented with adding in some dairy.
I have to be honest, I was pretty scared to try adding this back in given how severe my reaction used to be to dairy – my skin would break out in hives and my stomach would be miserable for days. I knew that the only healthy way I could do this, however, was to choose plain goat milk-based yogurt. So, three times a week I would eat a little bit of that goat yogurt and my body thanked me for it – not one negative symptom. Now however, as I continue with this protocol while I am breast-feeding, I’m finding that I’m starting to show clear signs of my body’s sensitivity to dairy once again – the congestion, the running nose, the sneezing. This has showed me that although I am able to use dairy medicinally short-term, soon it will be time for me to stop and go dairy-free again.
And I won’t be giving cow dairy to my daughter – why set her up for hormonal chaos if I don’t have to? She’ll get goat-milk kefir which also packs a probiotic punch when the time comes.
The dangers of dairy
The moral of my story is if you feel the need to have dairy – always go with goat!
Cow dairy is the absolute worst. The majority of dairy cows in the US are injected with a genetically modified growth hormone that causes them to produce more milk than they would naturally. So when you eat or drink this milk, you too are consuming the artificial hormones. The majority of cows are also treated with antibiotics, which your body will then absorb. Plus they’re fed GMO corn or soy. All three parts of this process combine in your body to wreck your hormonal ecosystem.
The 4 ways dairy is hurting your hormones
- Dairy creates inflammation in the intestinal tract which can hinder your fertility.
- Dairy can throw off your body’s own estrogen production by introducing artificial growth hormones.
- Dairy containing antibiotics will negatively impact your microbiome thereby preventing estrogen metabolism.
- Dairy depletes your magnesium stores which throws off your pituitary and the rest of the adrenal glands.
The calcium paradox
I suggest you pick up a copy of AnneMarie Colbin’s ‘Food and our Bones: the natural way to prevent osteoporosis’ – her work completely undermines the mythology around dairy which we’ve all grown up with. Rather than helping us to form strong bones, dairy actually leaches calcium out of our bones, making us more susceptible to osteoporosis. Cobin does not recommend calcium supplements or pills, but instead a diet rich in vegetables, fruits and greens. Cobin discovered it was those women living in dairy-dominant cultures such as the US and northern Europe that actually had the highest incidences of osteoporosis, as well as heart disease and breast cancer.
We’ve long been told milk is keeping us healthy and strong, when it’s actually doing the opposite.
How many of you have been told to take calcium supplements religiously? Well, studies show it will not save us from bone fractures in our old age. In fact too much calcium supplementation in pill form can lead to kidney stones and, potentially, a higher risk of heart disease.
Which brings us to this – what will save us from bone fractures in old age if not dairy?
The 10 best (and surprising!) sources of calcium
If you’ve been relying on dairy then you’ve not been getting enough calcium. Here are the foods to fill your plate that are packed with calcium, as well as other beneficial nutrient combinations.
- Sardines (with the bones) – Click here for my personal recipe!
- Dried figs
- Bok choy
- Kale
- Almonds
- Oranges
- Sesame seeds
- Oatmeal
- Seaweed
- Collard greens
My tips for making the switch
Hopefully all of this information has helped you decide to go dairy-free like me!
If you’ve been eating a dairy rich diet for some time there are 3 steps you can take to speed up the elimination process and get your hormones back on track.
Step 1 – Do my 4-Day Hormone Detox – it’s free!
Step 2 – Add 2 T of organic flax meal daily – to scrape out (gently) all that casein that has been accumulating in and inflaming your intestinal tract.
Step 3 – Use warming spices like cinnamon, turmeric and cayenne pepper daily – to dry out the mucus that dairy produces in the body.
Good things come in threes:
I want to hear from you
First, are you addicted to dairy? Do you suspect you might be dairy sensitive?
Second, will you make the switch now? Let us know if you try my 4-day reset!
Third: You know every one you know is hormonal – spread a little good ovary karma and share this article on social by clicking the buttons below 
Need more Hormone Help?
If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.
I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.
Click here to get your FREE detox and evaluation!
I have a question. What about ‘raw’ milk. .. I’ve recently discovered a local farmer that produces organic non pastuerised , non homoginized cows milk. The only goats milk I can get is non organic and is homogenized and pasteurized….so which of the two would be considered better? I live in Ireland.
Thanks for this – I think I’ll have to do a post on raw milk vs. goat milk vs. pasturized – so much to say – so stay tuned for that! thank you for inspiring me to write more! xo Alisa
Alisa,
I would love to hear what you have to say about this as well. I use a little bit of raw organic milk each day in my tiny 4 oz fresh organic stovetop espresso (it’s my treat).
No hormones or antibiotics ADDED to the cow, but I assume any milk produced by a lactating animal must have some sort of natural hormone in it to tell baby to grow.
Looking forward to hearing your opinion.
Deana
Would love to hear about this also!
Hey Alisa, this would be really useful as there seems to be some conflicting information on raw milk. Look forward to the blog.
I drink raw goats milk and I noticed it has an instant effect on calming my nervous system and helping with menstrual cramps. So I don’t believe that all dairy is bad I think it’s what works for your body.
Hey Alisa!
I have been off dairy going on 4 months now. I do miss it a lot and I don’t plan on giving it up forever. I didn’t appear to have any obvious issues from consuming dairy. I do have PCOS and I am trying to heal it at this time.
I am wondering what your thoughts are on pastured raw dairy? That is the only dairy I consumed before giving it up for nearly 4 years. I would also ferment the dairy occasionally into raw yogurt or raw kefir and also only consume unpasteurized grass fed cheeses. I don’t see how grass fed organic dairy would have hormones or antibiotics. I’m pretty sure this is only a problem with conventional dairy.
Thanks!
Sarah
Sorry I meant I consumed it for nearly 4 years, then gave it up recently.
Great question Sarah – dairy, all dairy, contains growth hormones – that’s why babies drink it – to grow. So it does have a stimulating effect. Grass fed won’t have the antibiotics, but will have hormones, not added, but natural hormones. So, you have to see if you can tolerate it, and yogurt and cheese is better than milk.
I hear what you are saying regarding milk. However, raw milk is supposed to be different (and better for you) than store bought pastureized milk. What are your thoughts on this?
it is a better option, but still you need to observe it’s effects on your body.
I really like your book and articles and recommend often to friends. I will be 45 next month. Period coming every 3 weeks past 2 years. Just had uterine polyp removed and going to acupuncture. My surgeon laughed at me this morning and said acupuncture won’t make my periods regular and said only an iud or birth control would balance my hormones. He chuckled when I said I had insomnia and low libido and suggested birth control. I want to be able to get pregnant and I don’t want to take drugs. He said if my periods aren’t regular in a year I could be at risk for cancer. He said the polyp removal may help regularity nothing to do with insomnia or low libido those may be depression/anxiety. I left in tears. I don’t want to take drugs but I can’t afford Flo yet I only have about $100/month at most I can spend right now not a lump sum. On medicaid trying get to get life/finances on track. Organic food and supplements are expensive but doing as much as I can.. in NYC. Need reassurance that I can get normal period back and still be fertile..have lived healthy lifestyle…Thank you! You are a light to many and bring hope. Sheila
Hi Sheila, thank you for this email – I will contact you to see what we can work out! xo Alisa
Hi. Where does raw dairy fit into this equation? I found adding raw grass fed dairy really improved my immune system. I could never stomach regular milk, but have no issues with raw?
thanks for any feedback you may be able to offer.
I would prefer yogurt and butter over milk.
How do you feel about organic cow milk?
I have pcos & get acne around my neck & jaw & its getting me down, should I cut out cheese,eggs,yoghurt & milk? What can I put in my tea cos I usually use semi skimmed milk
Thank you,julie x
yes cut out the dairy Julie and let me know what happens after 30 days dairy free xo Alisa
It’s only when I started following a paleo way of eating – dairy and grain free – that my digestive issues and thyroid/adrenal issues improved. I’m pregnant now and my body has wanted some grains (I have to make sure they’re gluten free) and dairy, and I’m listening to that. 🙂
thank you for listening to your body mom!! xo Alisa
What about dairy from cow milk that had not been pasteurized or homogenized but instead grown locally from grass fed cows. Organic Pastures is a brand I’ve been considering trying to satisfy my dairy craving. http://www.organicpastures.com/landin
Would that circumvent the hormone disruption?
If you can tolerate the lactose it’s okay.
What makes cow’s milk so bad is the fact that it is pasturized. Unfortunately it is near impossible to buy raw milk which is very healthy, unless you live on a farm & milk your own cow & can control the cow’s diet. However hormone-free, RAW cheeses are now more available & an excellent option.
Love your book and this website! Quick question, what are your thoughts on Raw Milk that is anti-biotic free, given no hormones, and is grass-fed?
Hi Courtney – so glad you love WomanCode and FLO Living. I think it really depends on the individual. While raw milk does have many benefits, if you are lactose intolerant or have hormonal issues, it’s not a great option. xo Alisa
Thanks so much for all the wonderful articles you post – the information you share is so valuable. I am slowly trying to make amends for better hormonal health and you provide easily digestible info, followed up with tips and plans to make changes. I just wanted to share my appreciation as I am grateful to have found your site and receive the regular posts!
Thank you SO much Naomi for taking a moment to write that to me. It really helps me to hear that my work is making a difference! I’ll keep posting and I hope you keep reading and sharing with friends! xoxo Alisa
OMG! I needed this information, thank you. I have hypothyroidism and I wanted to know is it good to drink Almond milk? I had at some ice cream the other day and the day after next I felt jigger y. I don’t know why I start eating it because for the last 2 years I’ve been off of dairy. I’m trying to eat organic fruits and vegetables but it’s hard to find in my area.
Hi Karla, almond milk is a great substitution for the dairy – and there are SO many diary free ice creams now – Coconut Bliss is my favorite! xo Alisa
Hi there
What are your views on butter on a dairy free diet?
Appreciate your input. I have noticed the havoc my hormones go through from dairy and I’ve started my df journey..
Hi. I had a question about going dairy free. I have been off dairy for about a month now. I am currently about two weeks late on my period and have negative pregnancy results. I have however experienced a lot of the cramping pain this last two weeks in my lower back and sides. Does going off dairy effect your period in this way? Thanks for your help.
I was looking for this answer as well. Literally have the same issue. I am ttc so being 5 days late on an already long cycle is AGONIZING.
hi – just re-reading this post now and wondering about sheep’s milk. i live in israel, where dairy rules, and there are so many delicious cheeses. i stay away from cows milk products and we only eat sheeps milk yogurt and cheeses and goat cheeses at home. i find the taste of sheeps milk yogurt milder than goat. any studies on that? i’m hoping it falls into the same category as goats. 🙂 thanks!
is buffalo milk safe? and pasturized cow milk?
Hi Shi,
All milks will have an influence on hormones. I would switch to nut milk or coconut milk that does not contain additives like carrageenan and added sugars.
Alisa
Hi there, what are your thoughts of kefir?
Water and coconut kefir are great!
Alisa
Hi ! I quit dairy completely a month and a half ago. I was drinking organic milk (raw&pasteurized) as well as organic butter and cheese. I’m sorry to say but I now have more acne than ever, my face is covered all over and it even started on my arms and legs. Haven’t made any other significant changes in my life except for the dairy. How can you explain this?
Hi Diana,
If you have an androgen imbalance, this could be creating the acne.
Alisa
Milk powder also has harmonies?
Hi Shilpi – all dairy does.
Alisa
Hello, I was wonfering if going dairy free includes organic butter from grass fed cows? I know eatrogen is,stored in fat cells so it seems iany natural amount from the cow wouod be in the butter fat. Thanks
Hi Maggie,
Correct, the naturally occuring hormones remain in the fat.
Alisa
Hello, I was wondering if going dairy free includes organic butter from grass fed cows? I know estrogen is stored in fat cells so I guess any natural amounts would be in the butter fat? I keep hearing others say itvis a good fat for hormones, but am concerned. Thank you for any enlightment on this.
Hi Maggie,
If you are trying to heal a hormone imabalnce, staying away from any hormones is best. Go with Coconut oil instead!
Alisa
Hi Alisa! What are your thoughts on ghee? Does it still carry the hormones since it’s still fat from dairy?
Hi. I’ve been partially dairy free for over a year now,I like a bowl of corn flakes every once in a while & I’m seriously ADDICTED to Milk chocolate!! I’m 3rd generation born with PCOS & Gutate Psoriasis in my family & I know from experience that my periods hurt like hell.I have a little girl she 4.5 years old & I’m afraid she could also have it as she has inherited everything else. Would I be crazy to put on a partial cow dairy free diet? Not too worried about the psoriasis with her,just the period as I got mine when I was 7 years old..I’m 33 now & I can go 6 months consistent bleeding..
Hi Kathy,
I would love it if you could speak with one of my coaches. Please reach out to my team if this is something you would like to do.
Otherwise, you could remove cow dairy from the diet and make sure there are plenty of greens and other veggies, and good fats and unprocessed carbs.
Alisa
Thanks for a great article. I have suffered from terrible period pain for years. I would have to take very powerful anti inflamatories for the first few days of my period, if I didn’t take one before the pain took hold then I would be confirned to bed shivering and writhing in pain – even with the anti inflamatories.
I stopped eating dairy and then eggs and no less than two months later, I am pain free. It’s incredible, I’m so supried (and actually a bit angry) that doctors didn’t suggest this when I expressed the concern I had for taking such strong drugs so consistently for more than 10 years!
Not to mention my skin – my chin…. what a disaster. Now clear.
So simple!
Thanks again for your great article, trying to get as informed as I can!
Hi Tia,
I am so happy for you! Good job!!
Alisa
Hi Alisa,
Very informative and a great read, will this also work helping men with their hormones ?
Many Thanks
Simon
Hi Simone,
Men have a different biochemistry from women, so parts of the Flo Protocol will not apply. That said, eating whole foods, getting plenty of sleep and the proper exercise will help men, yes!
Alisa
Hi Alisa, I really appreciate your insights on dairy. I see that you might be planning another post on raw, organic, grass fed dairy. Can you also talk about the differences between A1 and A2 milk? I have been hearing that A2 milk is different/better and I am curious to read your thoughts on how this type of milk might impact hormones differently (if at all). Thanks again for all of your work – it has made a difference in my health!
I see that you prefer butter and yogurt over milk, but don’t hormones concentrate in the dairy fat making butter and yogurt only more concentrated with hormones? What would be a gaps friendly alternative to butter and yogurt?
I came by this site looking for Info that was Not slanted by Big Dairy, I was a Insomniac for years, until I found sleeping Grounded or “Grounding”, it also Lessens PMS symptoms according to the human studies I have read. Grounding has changed my life and my Wife’s Life too, as far as Sleeping and better health goes, That and getting enough Electrolytes as they go together, all Balanced electrolytes are Vital, to so many functions in the body. I don’t Drink Dairy, But I do Notice when I eat Cheese its so addicting, Non Organic cheese too I know its bad, what happens is I don’t sleep well at all, like my Hormones get out of balance, and I don’t sleep, I stop eating the cheese and I sleep well again. Ground provide Deep restful restorative long sleep. I thought I would pass this info a long to those who can use it. a Note about the Balanced Electrolytes you need a Minimum of 4700mg of Potassium everyday, I use that marker as my number to hit. Most people only get less than a 1/4 of that daily that’s Not enough to run all the bodies processes, including sleep. Be healthy
Quit all dairy 3 years ago. Since then, no more depression (it was suicide severe) no more acne (also severe) very little anxiety left and very little PMS left. I’m a new person! Now, if I accidentally get dairyed, it’s a week of hell! All the above come back with a vengeance along with nightmares every night. Needless to say, I’m very careful.
Amazing!! Thank you for sharing!
Alisa
That’s great . I am actually the complete opposite . I need full fat organic dairy or I experience what u experience on dairy without it. On full fat organic dairy my anxiety and depression is non existent and also I have the most clear wonderful skin ever. Thanks
Hi i am a 27 year old and I am going to try out the dairy Free method and the reason why I’m trying out this is because of I have severe crazy mad period pains… Me and my husband we have been trying to conceive for the past few years and we have checked it out at Chris Hani Baragwanath Hospital SA and none of us have a problem, Our next plan is to save we were actually supposed to go to a fertility clinic in May 2020 but due to the Coronavirus we in lock down it will I am trying other options.
Hi,
From a very long time, I am suffering under the irregular periods condition. From past 7 months, I am taking homoeopathic treatment for it. I had a little bit spotting in the middle of the treatment but things haven’t changed much. I had my doctor’s appointment yesterday and she suggested me to leave dairy for a month. Do you think it will help me? She says I have PCOS symptoms. All the medicine that I’ve taken till now hasn’t helped me much. Even the doctor got frustrated yesterday. Should I ditch the homoeopathic treatment and go for an allopathic one? Thanks.
What are your thoughts on a high quality full fat Greek yogurt? I do not drink milk, but I’ll occasionally have yogurt and a little cheese. My cycle has been a mess recently and I’m getting ready to eliminate all dairy and gluten. Do you think a small amount of gluten and dairy in a persons diet can throw off their hormones that much?
Hi Kerri, it is definitely worth experimenting with! If you have an intolerance, then even a little can cause problems. You can try eliminating both dairy and gluten entirely for a month. Notice if there is a difference in your symptoms. Then you can reintroduce them one at a time, give about 1 week in between so you have clear results.
XO, Christina – FLO Coach