Best Foods With Calcium For Lactose Intolerants

Our bones depend on nutrients to stay strong and flexible as we age, nutrients that come from our diet. Most people know that dairy products are rich in calcium and vitamin D, two essential nutrients for good bone health, but what can you do if you are lactose intolerant?

What is lactose intolerance?

Lactose intolerance is when your body has trouble digesting lactose , a sugar found naturally in milk and dairy products. This is due to not having enough enzymes called lactase to break down lactose. As a result, the undigested lactose settles in the large intestine (colon) and is fermented by bacteria. This can cause gas, bloating, cramps, diarrhea, and nausea. Lactose intolerance is different from milk allergy.

Types of lactose intolerance

There are several types of lactase deficiencies that lead to lactose intolerance.

The most common type of lactase deficiency is primary lactase deficiency, and it occurs when lactase production slowly declines as one ages, usually starting at two years of age.

I recommend that you read this article on  How to Improve Lactose Intolerance or Poor Digestion

The best foods rich in calcium and lactose free

Dairy products are the main source of calcium in our diet, but there are many people who are sensitive to lactose in milk due to a lack of lactase, the enzyme responsible for breaking down and digesting lactose.

Initial symptoms of lactose intolerance include bloating, abdominal pain, and diarrhea.

Since calcium is vital for strong bones and teeth, it also helps the body maintain cardiovascular health and regulates blood pressure. You should get the RDA for calcium from a source other than milk if you have a dairy allergy. That is why we offer you a list of the best foods rich in calcium and lactose free:

  • Seeds : Sunflower seeds, sesame seeds, sesame butter, and flax seeds. All of them are good sources of calcium.
  • Almonds : Almonds are a good source of calcium, like roasted almonds or almond butter. Brazil nuts are also considered good sources of calcium.
  • Dried figs : 100 grams of dried figs provide 20% of the recommended daily amount of calcium.
  • Legumes : 100 grams of dried white beans provide half the recommended amount of calcium per day, with the advantage of having an extra protein intake.
  • Broccoli : One cup of broccoli, boiled or steamed, provides a quarter of the required amount of calcium per day with a wide range of nutrients and antioxidants.
  • Olive : The olive tree is one of the best foods rich in calcium with many other nutritional benefits.
  • Canned Fish Like Sardines and Salmon : Fish provides a lactose-free way to add calcium to your daily diet. Eat canned fish with the bones to get a higher concentration of calcium.
  • Kale and kale : Leafy vegetables are generally considered a good source of calcium.

You can also get calcium from calcium-fortified foods like breakfast cereals and calcium-rich orange juice.

What foods have lactose?

Lactose is mainly found in milk and dairy products. It can also be an ingredient in foods and beverages such as bread, cereals, meats, salad dressings, and mixes for baked goods. Read labels and look for ingredients like:

  • Milk, cheese or yogurt
  • Dairy solids or powdered milk
  • Malted milk
  • Cream
  • Buttermilk
  • Curd
  • Lactose
  • Whey

Foods that contain lactic acid, lactalbumin, lactate, and casein do not contain lactose.

Fortunately, there are many other options that can help you get your daily calcium and prevent health problems associated with weak bones, such as osteoporosis.

A serving of milk has approximately 300 mg of calcium. So, in theory, we are supposed to have about four glasses of milk a day. But that amount of milk per day can be a lot even for people who like milk.

This is why it is helpful to know about alternative ways to get calcium in your diet . Also, there are positive steps you can take to make sure your body is absorbing as much calcium as possible.

10 ways to get more calcium

Avoid sodas:

Drinking large amounts of soda raises blood phosphate levels, which can leach calcium from your bones and prevent the absorption of new calcium.

Opt for nuts

Almonds and Brazil nuts contain approximately 100 mg of calcium per serving and are highly recommended for people on low-carbohydrate diets.

Start the day with a strong latte. A 500 ml latte provides almost half of the necessary daily calcium. If you have lactose intolerance, you can get coffee with soy milk instead of regular milk.

Another option is to opt for the Fruits Richest in Calcium .

Get enough vitamin D

Calcium is absorbed by the body and used only when there is enough vitamin D in the system. A balanced diet should provide an adequate supply of vitamin D from sources such as fortified eggs and orange juice. Don’t forget that sunlight also helps the body naturally absorb vitamin D; just 5 to 10 minutes of sun exposure per day should help you reach your daily vitamin D intake.

Eat the beans

Beans are rich in calcium and protein. Baked foods are particularly rich in calcium. A serving of baked beans has about 154 mg of calcium (remember, the goal is 1,200 mg / day).

Try canned salmon

About 85 grams of canned salmon contain 181 mg of calcium . Besides, salmon is also an excellent source of omega-3 fatty acids.

Choose foods fortified with calcium

Many foods are now fortified with calcium. You can find calcium fortified soy milk, almond milk, rice milk, orange juices, cranberry juices, and breakfast cereals in almost every grocery store. A 240 ml glass of calcium fortified orange juice provides around 300 mg of calcium, which is about the same as a single serving of milk. A cup of calcium-fortified soy milk has almost 300 mg of it and could be combined with calcium-rich cereals. Which would be perfect since we would have two great sources of calcium in one meal.

You may also be interested in reading the Ranking of Foods with the Highest Amount of Calcium .

Include oatmeal in more than breakfast

Not only does a cup of oatmeal provide 100 to 150 mg of calcium , it is also a versatile supplement to many other foods and can be used to increase calcium intake at breakfast, added to yogurt, or even by mixing it into your recipes. favorites for baking.

Take calcium supplements

You can add a calcium supplement like Os-Cal or even Tums to your daily routine if you still can’t get enough calcium. However, it is important to remember that just because a single Tums tablet contains 200 mg of calcium, it does not mean that you can take 5 a day to meet the recommended daily allowance . These supplements are typically primarily an antacid, not a specific calcium supplement, so it can have a detrimental effect on your digestive system if taken long-term.

Try soy foods like tofu

Another nutritious grain is soybeans (edamame). A 100 g piece of shelled edamame contains 350 mg of calcium. Furthermore, I am foods are also packed with protein. These include tofu, soy milk, tempeh, and soy yogurt. Make sure I’m-based food labels say “calcium fortified” or “calcium carbonated” to make sure you’re getting what you’re looking for.

Not all yogurt is prohibited

Look for yogurt rich in calcium and vitamin D with active bacterial cultures or probiotics. Once in the intestines, these cultures can help some people digest lactose. Many people with lactose intolerance can tolerate this type of yogurt well. Check the label for “active live cultures . ” Frozen yogurt does not have active cultures unless added during the process, so this treatment could be lactose laden and cause digestive problems.

Are there medications that can help me with lactose intolerance?

Lactase pills can help your body digest lactose so that you are less likely to have symptoms. There are also lactase drops that can be added to liquids like milk and cream to help break down the lactose. Talk to your doctor or pharmacist about the forms of lactase that are available .

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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