Besides calcium, milk also contains a sugar called lactose, which, according to Dietitian's of Canada, up to 75 percent of the world's population have trouble digesting. As lactose intolerance is not caused by calcium but by difficulties in digesting lactose, you can meet your calcium needs through lactose-free or low-lactose calcium sources.
Lactose Intolerance
Lactose is a specific type of sugar found in milk and milk products. Once consumed, the digestive system releases an enzyme called lactase to break down lactose into two simpler sugars: glucose and galactose. Lactose that has been broken down is easier for the body to use. If your body no longer produces enough of the lactase enzyme, you may develop lactose intolerance. For some people, this intolerance may result in gastrointestinal discomfort such as gas, abdominal bloating, diarrhea and nausea.
Calcium
Calcium is most famous for its role in building healthy teeth and strong bones, but this mineral is also important for your heart muscles, blood clotting and nerve signals. Your body gets the calcium it needs for these functions from food and supplements. While milk and milk products are primary sources of calcium, they are not the only ones. There are many lactose-free foods and supplements that also provide the body with calcium.
Lactose-Free Foods with Calcium
Calcium can be found in a variety of foods that do not contain lactose. Dark-green leafy vegetables such as spinach, kale and collard greens are good sources, as are fish with soft bones, almonds and navy or white beans. Calcium can also be found in fortified grains, cereals and food products such as tofu prepared with calcium sulfate, fortified orange juice, rice and soy beverages. In addition to food sources, calcium can also be obtained from vitamin and mineral supplements.
Low-Lactose Foods with Calcium
Most people with lactose intolerance can still consume small amounts of lactose. The amount that can be tolerated varies from person to person. Yogurts that contain live cultures are also better tolerated, as they aid the body in breaking down lactose. Consuming dairy products that contain lesser amounts of lactose than milk such as cheese, cottage cheese, and sour cream may limit lactose intolerance symptoms while providing calcium.
References
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance June 2009
- Dietitians of Canada: Food Sources of Calcium Sept 1, 2010
- Dietitians of Canada: Managing Lactose Intolerance Sept 1, 2010
- Harvard School of Public Health - The Nutrition Source - Calcium and Milk: What's Best for Your Bones and Health?
