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Step 1
Are you lactose intolerant and concerned about not getting enough calcium? If so, you’re in good company. When you look at the population worldwide, it’s estimated that up to seventy-five percent of people have some degree of intolerance to lactose. Lactose intolerance makes it difficult to tolerate the dairy products that are such rich sources of calcium. Calcium is an important mineral for a variety of bodily functions and plays a particularly critical role in preserving bone health and preventing osteoporosis.
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Step 2
What causes lactose intolerance? If you have an intolerance to lactose, you lack the enzyme that breaks down the milk sugar, lactose, found in most dairy products. As a result, when dairy products are consumed, they remain in the intestines where they’re fermented by bacteria. The result can be abdominal discomfort, gas, bloating, and, sometimes, diarrhea. As a result, people who are lactose intolerant stay away from the calcium rich dairy products that bring on abdominal discomfort. Fortunately, there are other ways of getting calcium in the diet. Here are some suggestions.
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Step 3
Alternatives to dairy milk
Fortunately, you can now buy milk that’s lactose free. Look for this at your local grocery store or natural food market. Some brands have more than ninety-nine percent of the lactose removed, while others only have a reduced lactose content. Look for a brand that labels itself as being lactose free. You can also buy milk that has the lactase enzyme added to help aid digestion. Another alternative for getting enough calcium in your diet is to use soy milk that’s fortified with calcium. -
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Other dairy products
Although dairy milk is a problem for people who have an intolerance to lactose, yogurt is sometimes more digestible. Yogurt is a fermented product which means that bacteria convert some of the lactose in the yogurt to lactic acid. This means less lactose is available to cause gas and bloating. If you can tolerate a cup of yogurt each day, you’ll be taking a big step towards getting enough calcium for the day. Six ounces of yogurt has around 350 mg of calcium which is about a third of your daily requirement. -
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Calcium fortified products
There are some foods available that have been fortified with calcium. A good example is calcium fortified orange juice which has up to 300 mg of calcium per serving. Two and a half glasses of orange juice and six ounces of yogurt are enough to meet your daily calcium requirement. Look for other calcium fortified foods at your grocery store such as cereals, margarine, and even bread. -
Step 6
Other good calcium sources
Other lactose free foods that are high in calcium include figs, broccoli, sardines, tofu, green leafy vegetables, almonds, and salmon. Another alternative is to take Tums E-X calcium supplement tablets to ensure you’re getting enough calcium. Each tablet contains 300 mg. of calcium. This is an easy way to get your daily calcium if you have an intolerance to lactose. -
Step 7
Getting enough calcium when you have an intolerance to lactose is more of a challenge but with a little planning it can be done. Try keeping a written record of your calcium intake for several days to see if you’re meeting your requirements. You should always strive to get your calcium requirements through food sources whenever possible as some studies suggest that calcium supplements may raise the risk of heart disease in post menopausal women. Keep this in mind when choosing your calcium sources.
Comments
Walkaboutangel said
on 1/20/2009 I have to remember to watch that I get enough calcium.. now that my kids are grown.. I do not pay as much attention to my nutrition...
Angel