Lactose intolerance is the inability or insufficient ability of the body to digest the milk sugar lactose due to a deficiency of the enzyme lactase, according to the National Digestive Diseases Information Clearinghouse. Milk-based products can cause abdominal discomfort, nausea and diarrhea in lactose-intolerant individuals. Lactose-intolerant people must consume alternative, non-dairy sources of calcium to obtain the 1000 to 1200 milligrams of calcium a day recommended by the National Institutes of Health.
Fish
Fish like canned salmon and sardines are not only rich in healthy omega-3 fatty acids, but their soft, edible bones are great sources of calcium, according to the University of Maryland Medical Center.
Green vegetables
Leafy green vegetables such as spinach and kale, as well as broccoli, are rich sources of calcium, according to the National Digestive Diseases Information Clearinghouse. Because of naturally-occurring oxalates that have been shown to block calcium absorption, the body does not absorb calcium from spinach and swiss chard as well that in broccoli or kale. According to World's Healthiest Foods, the body absorbs only about 10 percent of the calcium in spinach; however, this amount of calcium is still beneficial, and spinach is rich in vitamin K, which contributes to bone health.
Alternative Milks
Those with lactose intolerance may still be able to consume milk in moderation or in low-lactose forms, according to MedLine Plus. Some lactose-intolerant individuals may be able to consume buttermilk, fermented yogurt, goat's milk and hard cheeses, all of which contain low levels of lactose. Lactose-intolerant people may be able to drink lactose-free or lactase-treated milk with little to no discomfort. Calcium-fortified soy and rice milk also contain no lactose.
Supplements and Fortified Foods
If lactose-intolerant individuals feel they are not getting enough calcium, MedLine Plus suggests taking a calcium supplement daily with a meal. Incorporating calcium-fortified juices and other food products into the diet may also help lactose-intolerant individuals reach the daily recommended levels of calcium intake.
Vitamin D helps to absorb calcium in the body, according to the National Digestive Diseases Information Clearinghouse. Therefore, individuals with lactose intolerance should be sure to obtain adequate sun exposure and consume vitamin D-rich food sources, such as eggs and fortified cereals.
References
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- MedLine Plus: Lactose Intolerance
- Office of Dietary Supplements: National Institutes of Health: Dietary Supplement Fact Sheet: Calcium
- University of Maryland Medical Center: Digestive Disorders: Lactose Intolerance
- World's Healthiest Foods: Spinach
