Gluten Free Guerrillas
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Calcium sources???


I am gluten intolerant (coeliac tests were negative) but my gastro last year suspected gluten sensitivity for my indigestion and bad bloating, hence I started the GF diet and felt so good! :)

I am also diagnosed with endometriosis (unfortunately) and a recommended diet for pain relief is to go GF (I already do that) and dairy free (and many more, caffeine free etc etc).

Since I cannot use dairy products what are good sources of calcium? I know almond milk and broccoli have some calcium but not enough unless you eat these all day! I really need to have a good calcium intake as I am in high risk for osteoporosis since my mum is suffering from this.

Sorry if this is not GF only issue, but I feel that in this site the majority of people have great knowledge regarding diets etc.

I would like also to ask since I am not diagnosed with wheat allergy but only with sensitivity do I have to be very strict with gluten? Cause I occasionally eat eg some chocolate that I know it could have gluten traces. My gastro had said that since I have the sensitivity I could end up with potential gut/intestines problems in long term. So should I be so strict?

Thank you in advance

Jo x

8 Replies

Hi Jo, sesame seeds are very high in calcium and as well as adding seeds to foods like salads etc you can buy Tahini which's ground sesame seeds cooked in oil. It is a really nice spread. Flax seeds are also high in calcium and are easier digested if you buy the milled ones again these can be added to salads and breakfast cereals etc. And as you like chocolate chocolate almonds would be another good and tasty source. Another food that might be of interest to you is quinoa which's a complete food as it contains all the vital amino acids that our bodies need to function on and you cook it like rice so you could add sesame seeds and flax to it and that would be very nutritious.

As many coeliac are also lactose intolerant this is a very relevant question.



Hi JoJo,

There is a lovely website that is full of health information. I found the calcium content on the babies healthy eating page which is very comprehensive and lists a full and wholesome calcium supporting eating plan. The main thing best remembered is to try and include as many food sources and variety as you can because then you should never be short of any vitamin or mineral. Take a look at the list below - I have added the link to the site underneath their suggestions of foods that support a good intake of calcium:

Here is the list of foods:

Dairy Foods Serving calcium (mg)

Milk, whole, 2%, 1% skim

1 cup 291-324 Milk, evaporated 1/2 cup 367, Buttermilk 1 cup 300-370

Kefir 1 cup 267

Cheese, hard 50 g 370 (average)*

Processed cheese spread 4 Tbsp 348

Cheese, processed slices 50 g 276

Cottage cheese, 1 or 2%1 cup 156

Cottage cheese, <0.1%1 cup 51

Pudding or custard made with milk 1/2 cup 150

Yogurt, plain 3/4 cup 290 (average)*

Yogurt, fruit bottom 3/4 cup 233 (average)*

Frozen yogurt, soft serve 1/2 cup 110

Ice cream 1/2 cup 97

*calcium content varies, check label

Beans and Bean Products Serving calcium (mg)

Tofu, medium firm or firm, made with calcium sulphate 150 g 347

Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride 150 g 234

White beans 3/4 cup 119 Navy beans 3/4 cup 93

Black turtle beans 3/4 cup 75

Pinto beans, chickpeas 3/4 cup 58

Nuts and Seeds Serving calcium (mg)

Tahini (sesame seed butter)

2 Tbsp 130 Almonds, dry roast 1/4 cup 93

Almond butter 2 Tbsp 88

Sesame seed kernels, dried 1/4 cup 50

Meats, Fish, and Poultry Serving calcium (mg)

Sardines, Atlantic, canned with bones 75 g 286

Sardines, Pacific, canned with bones 75 g 180

Salmon, canned with bones 75 g 208

Grains Serving calcium (mg)

Bannock 1 med (37g) 84

Oats, instant, regular, no sugar added 1 pouch 82

Non Dairy Drinks Serving calcium (mg)

Fortified rice or soy beverage 1 cup 319**

Orange juice fortified with calcium and vitamin D 1/2 cup 185

Regular soy beverage 1 cup 98

**added calcium sometimes settles at the bottom of the container; shake well before drinking

Vegetables (all measures for cooked vegetables) Serving calcium (mg)

Turnip greens 1/2 cup 104

Chinese cabbage/bok choy 1/2 cup 84

Okra 1/2 cup 65

Mustard greens 1/2 cup 55

Kale 1/2 cup 49

Chinese broccoli/gai lan 1/2 cup 46

Broccoli 1/2 cup 33

Fruit Serving calcium (mg)

Orange 1 med 52

Other Serving calcium (mg)

Blackstrap molasses 1 Tbsp 179

Asian Foods Serving calcium (mg)

Dried fish, smelt 35 g 560

Daylily flower 100g 301

Tempeh, cooked 100g 96

Fat choy (black moss), dried 10g 88-122

Soy bean curd slab, semisoft 100 g 308

Soybean milk film, stick shape 100g 77

Seaweed, Wakame, raw 1/2 cup 63

Seaweed, dry (agar) 1/2 cup 50

The above list is from the following British Columbia Health Site:


Hi Jerry and lynxcat

Thank you so much, you are both stars really appreciate your replies.

I guess I have to try be more adventurous with food now that I have more restrictions.

I was diagnosed with gluten sensitivity only months before the endometriosis and from dairy, milk really doesnt work from me, so I guess dairy is not going down well for me too. And now of course I have to stay away for this diet too.

I wonder if there is a link with these intolerances and endometriosis as my body is constantly trying to fight pain and inflammation in my pelvic area.

Jo x


Hi Jojo777

I have the same problems. I've read Endom books that recommend a dairy free diet yet when I asked my Gyny consultant he dismissed it. I'm battling to move to another hospital where they treat it properly as they keep blaming issues on gastro vs gyny and around again.

All I can say is that personally as a coeliac and as someone with suspected Endom I find giving up alcohol, caffeine and dairy recently has certainly made me feel a lot better.

You are right to be concerned about calcium intake as osteo issues are linked with Coeliac Disease. The thing to remember is that Vitamin D & Magnesium are companions which help calcium to be absorbed effectively. So ensuring your GP checks your VitD regularly and that you also take a good GF magnesium supplement is well worth while. It aids many things see here:

These are signs of magnesium deficiency and many coeliacs are often low in these

And see:

*note vitamin D is the only vitamin that acts like a hormone and regulates your endochrine system. I'm convinced my low levels triggered my Endom and am continually trying to boost mine but years of CD damage means it can be a slow process.

I've also seen many research snippets in newspapers linking low VitD, VitC and Magnesium to Endom problems so it's worth making sure you support your body and liaise with your GP to ensure these are good.

Ref Calcium - it can be hard to eat enough to get the right amount so you can often find a good Magnesium Citrate Vit like Solgar (which is GF) that also contains Calcium and help boost your intake that way. In addition many green leafy veggies are actually great sources of calcium.


Note: I'd steer clear of soya as that has links to hormonal problems.

I'd also recommend the many new brands of almond milk that are entering mainstream supermarkets. It actually tastes lovely and although pricey you can use sparingly - as it's fortified with vits and calcium it will help boost your levels too.

This book is pretty useful as well:

I first found it in my local library and then for a bargin price in an Oxfam charity bookshop and it's certainly helped in discussing the condition with the many Drs who aren't keen to listen on the topic. You might find it handy too.

This site is also great:

And there is an Endometriosis site here on Health Unlocked that might be worth you joining if you haven't already ; )


PS Yes if you are classed as gluten sensitive then you are best to be strict about avoiding gluten. For example it will still effect you and many cells in the body as it would a coeliac. So my tip is avoid things made in a factory with wheat/ gluten, read all food and drink labels, look out for GF + DF dark chocolate in delis or the Free From aisles of supermarkets (there really are some decent brands emerging). Our pinterest page may also inspire: www.pinterest/gfguerrillas


Hi Fiona, could you tell me please what kind of test could check vitamin deficiency? So I can ask my doctor next time

Can a blood test show calcium, vitamins deficiency?

Cause i know only about iron levels shown in blood.

Thank you


Thank you so much Fiona, yes it is so hard to keep up with so many restrictions at the same time.

I will start a very strict GF diet from now on and I will try to exclude dairy too (still love cheese! lol ), I have given up caffeine already as it affects my stomach really bad too and I dont drink alcohol, maybe the odd drink once per month and thats it.

Thanks for all the links and I'm already in the endometriosis site here and all the sites in facebook etc :p

I will have my second laparoscopy within the next month so i will try to keep myself GF and healthy! and I will definitely ask for vitamin check investigation when i see my doctor.

Jo x


my dietician recommended tofu its apparently full of calcium and very versatile, but does take a bit of getting used too, holland and barrett sell it in a pate form and its really nice


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