List Of Calcium-rich Foods For Lactose Intolerance In A Pregnant Person

Lactose intolerance occurs when your body cannot digest lactose, a sugar found in milk and dairy products. This is caused by a deficiency in the lactase enzyme needed for lactose digestion. Calcium, an important nutrient, is found in many dairy products. Calcium is especially important during pregnancy for your baby's skeletal, cardiovascular and neurological health. The Office of Dietary Supplements recommends 1,000 to 1,300 mg of calcium per day during pregnancy. Calcium may be found in food sources other than dairy products.

Fruits and Nuts

You can obtain calcium from many foods, including some fruits and nuts. Oranges, apricots and figs are calcium-rich fruits. Consume apricots raw instead of cooked for the best calcium content. Nuts provide a versatile way to incorporate calcium into your pregnancy diet. Consider almonds, hazelnuts, walnuts and Brazil nuts. Sesame seeds, while not a nut, are good sources of calcium sprinkled on toast, crackers or vegetables.

Fortified Foods

Many foods are fortified with calcium. This means calcium has been added to foods or drinks during the manufacturing process. Fortified foods will often state calcium fortification has been added on the product packaging. Typical calcium fortified foods include orange juice, breakfast cereals, oatmeal and pasta. Tofu products may also be soaked in calcium-rich solution. Consider cubed tofu, tofu spreads or tofu milk to add calcium to your diet.

Beans and Vegetables

Calcium occurs naturally in some vegetables, including kale, broccoli and okra. Dark leafy green vegetables such as collard greens and spinach tend to offer the highest calcium content. Some types of beans also contain calcium. Consider incorporating beans into meals or prepared as a side dish. Choose chick peas, kidney beans, green beans, baked beans or white beans. Beans offer added protein as well as calcium.

Yogurt

You may be able to tolerate some yogurts with lactose intolerance. Yogurts made with active bacterial cultures, or probiotics, convert lactose into lactic acid during digestion. This allows the yogurt to be digested without causing symptoms of lactose intolerance, such as diarrhea or abdominal cramps. Look for yogurts that list probiotics or active cultures on the label.

Lactose-Free Dairy

Calcium-rich dairy products that do not contain lactose are commercially available. These dairy products have had a lactose enzyme added, which makes them easier to digest without symptoms. Look for milk, cheese, ice cream and yogurt products that indicate lactose-free on the product label.