Ways to Get Your Daily Calcium If You Are Lactose Intolerant

By : Vivek Baliga    Posted : 05-07-2020    399    1    Like
Ways to Get Your Daily Calcium If You Are Lactose Intolerant

In lactose intolerance, when you consume food items which contain lactose, you may experience some symptoms like gas, bloating and diarrhoea. Lactose is a kind of sugar that is present in milk and milk products. If you have lactose intolerance, your small intestine will not be able to digest lactose and break it down to glucose. 

Even if you are lactose intolerant, you can still digest some amount of lactose without any problem. The amount one can tolerate differs from person to person. Lactose intolerance is not the same as a lactose allergy, which is an immune system reaction.

 Foods that contain lactose

Different milk products contain lactose. Some of them include:

  • Cheese

  • Milk and its products

  • Dry milk solids

  • Whey

  • Butter

  • Curd

  • Milk powder

Other foods that contain lactose in lesser amounts include:

  • Milk chocolate

  • Butter and margarine

  • Premixes for cookies and pancakes

  • Cheese flavoured crackers and other snacks

Foods that have calcium

Dairy products are not the only food items from which you can get calcium. Some foods that you can eat if you are lactose intolerant are:

  • Cheeses: many people can still have some kinds of cheese even if they are lactose intolerant. Hard cheese (about 30 mg) contains the same calcium amount as present in a glass of milk. Soft ripened cheeses and hard cheese when produced traditionally give fewer symptoms than a glass of milk. 

  • Lactose-free milk and milk products: nowadays these products are readily available in many places. These products are just as nutrition-rich as regular milk and dairy products. 

  • Beans: many beans like white beans and soybeans have a decent amount of calcium present in them. About 80 mg of white beans contains the same amount of calcium as present in half a glass of milk. 

  • Seeds and nuts: sesame seeds, hazelnuts, almonds and brazil nuts are a good source of calcium. 

  • Fruits and vegetables: fruits like figs, oranges and currants and dark green leafy vegetables like kale, bok choy, collard greens and broccoli are rich in calcium. 

  • Alternatives to dairy: products such as soy or rice drinks, almond milk and soy yoghurt are fortified with calcium. However, the calcium content is not the same as regular milk and dairy products.  

  • Mineral water: many bottled water brands available now have calcium in their products. Some have more than the others, so it is wise to check the label before purchasing. 

  • Calcium supplements: many people prefer calcium supplements if they are lactose intolerant. Try supplements containing vitamin D as it boosts the absorption of calcium in the body.

Although calcium is mainly associated with bone health, it is equally vital for almost all the cells in the body. Lactose intolerance should not be an excuse for having low levels of calcium.


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