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Step 1
Talk to a dietitian to ensure you are getting the full amount of calcium your body needs. Women, especially pregnant and nursing mothers, require a more and a lack of calcium can cause brittle bones later on in life. A registered dietician can suggest foods that you like with high levels of calcium to add to your diet to help you deal with lactose intolerance.
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Step 2
Try small amounts of yogurt and hard cheeses. Often, people with mild lactose intolerance can eat these foods because their lactose content is lower than other dairy products. Start with small amounts and spread them throughout the day to allow your system time to digest.
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Step 3
Watch the sugar content of groceries that are diary or lactose free. This is especially important for diabetics as it's common for these products to raise the blood sugar levels. Non-dairy products often contain more fat as well, so be cautious and read labels carefully.
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Step 4
Make sure you get enough vitamin D, which your body needs to absorb calcium. Getting out in the sun is a good source of vitamin D, and you only need short periods of time outside.
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Step 5
Choose foods that are fortified with calcium such as juices and cereals. Soy products often add calcium and the taste difference between fortified and regular is negligible, if any.
