Lactose Intolerant? Some Tips for Getting the Calcium You Need
If you're lactose intolerant, you're probably all too familiar with the "intestinal distress" (abdominal cramping and bloating, gas, and/or diarrhea) you suffer each time you consume milk or some other dairy product. These unpleasant symptom
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are caused by your body's inability to properly digest milk sugar (lactose). So it's likely that you steer clear of these calcium-rich foods, and risk a deficiency of this mineral that's so vital to your overall well being as well as your dental health.
Here are ten ways to get calcium into your diet, even if you're lactose intolerant:
Continue to eat dairy foods, but space your servings several hours apart.
Eat other foods, for example, a piece of fruit, a high carbohydrate food, or a protein-rich food, together with the dairy item.
Try eating hard, aged cheeses like cheddar or Swiss; they contain less lactose than milk.
Eat yogurt with "active cultures;" it contains enzymes that break down the lactose.
Try reduced-lactose or lactose-free milk and cheese.
You can purchase a liquid that you add to milk that breaks down most of the lactose effect.
You can also take special enzymes in pill form before consuming dairy products; the enzymes help your body digest the lactose.
Try drinking calcium- and vitamin D-fortified soy milk. Check the label and purchase the brand that contains the most calcium.
You can also buy calcium-fortified orange juice. Like soy milk, the calcium content varies by brand, so read labels and compare.
Finally, many non-dairy foods are rich in calcium. Try broccoli, kale and collard greens, canned sardines or salmon (eaten without removing the small bones), or tofu.
