Lactose intolerance is a condition characterized by an inability to digest the milk sugar, lactose. As a result, if you are lactose intolerant and consume foods that contain lactose, you may experience uncomfortable digestive symptoms such as bloating, flatulence and abdominal pain. The only way to avoid the symptoms of lactose intolerance is to remove foods that contain lactose from the diet.
Calcium and Milk Products
Milk and milk products are some of the best and most common sources of calcium in the diet. One cup of yogurt contains 415 mg of calcium and 1 cup of reduced-fat milk contains 285 mg. An ounce of Swiss cheese, which contains 224 mg of calcium, is also a good source. Children and teenagers require 1,000 to 1,300 mg of calcium daily and adults require 1,000 to 1,200 mg of calcium per day, depending on specific age. Because those with lactose intolerance must remove milk and milk products from their diets, it becomes more difficult to meet calcium recommendations.
Other Sources of Calcium
To meet calcium needs, it is important if you are lactose intolerant to increase your intake of other types of foods that contain calcium. One of the most significant non-dairy sources of calcium is the vegetable rhubarb, which contains 348 mg in one cup. Three ounces of canned sardines with the bones contain 325 mg of calcium. A cup of cooked spinach is also a good source of calcium at 291 mg. Other non-dairy sources of calcium include canned salmon with the bones, soy milk, oranges, broccoli and pinto beans.
Calcium Supplements
If you find it difficult to meet your calcium needs through your diet alone, you may want to consider taking a calcium supplement. You should talk to a doctor or health care provider before beginning any calcium supplementation, so together you can determine the right plan for you. Calcium supplements may interact with certain medications. Calcium can decrease the effectiveness of antibiotics and certain osteoporosis medications. You should always inform your doctor of any medications or relevant medical history before taking a supplement. Total daily calcium intake from foods and supplements should not exceed 2,500 mg.
Considerations
To absorb calcium properly, your body must contain adequate amounts of vitamin D. The richest source of vitamin D in the diet is fortified milk. Because of this, if you are lactose intolerant, you may need to increase your vitamin D intake or consider a vitamin D supplement in addition to a calcium supplement. Many calcium supplements available also contain vitamin D.
References
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- Office of Dietary Supplements: Calcium
- "Nutrition and You"; Joan Salge Blake; 2008
