Calcium is essential for maintaining strong bones, healthy teeth, proper muscle function, and overall well-being. For those who are lactose intolerant, navigating calcium intake and lactose intolerance can be tricky because many calcium-rich foods contain lactose, which can trigger digestive discomfort. Doctors, dietitians and pharmacists are always being asked, How can a lactose intolerant person get calcium? There are plenty of calcium alternatives for lactose intolerant people that can help you meet your calcium needs. So, what are the best sources of calcium for lactose intolerant people? Let’s look at the top 5 ways:
1. Leafy Green Vegetables
Leafy greens are an excellent non-dairy source of calcium. Vegetables like kale, broccoli, and bok choy are loaded with calcium and other vital nutrients. While these greens don’t contain lactose, they’re a reliable source of calcium for those who prefer to avoid dairy altogether. Add them to salads, soups, or smoothies for a calcium boost.
2. Fortified Plant-Based Milks and Foods
If you’re lactose intolerant, fortified plant-based milks like almond, soy, oat, or rice milk are excellent alternatives to dairy. These milks are usually fortified with calcium and vitamin D, providing about the same amount of calcium as cow’s milk.
There are numerous calcium-fortified foods on the market, including breakfast cereals, orange juice, and tofu. These foods are specifically enhanced with added calcium to help meet daily nutritional needs.
As these foods do not require lactose digestion, they are a convenient way to supplement your diet with extra calcium.
3. Fish with Edible Bones
Fish like canned salmon and sardines (with bones) are naturally rich in calcium. The small, edible bones in these fish are packed with calcium that is easily absorbed by the body.
Fish with bones is an ideal choice for calcium intake if you’re lactose intolerant and prefer not to rely on dairy. In addition, these fish are excellent sources of protein and omega-3 fatty acids, contributing to overall health.
4. Nuts and Seeds
Nuts like almonds and seeds such as chia and sesame are great plant-based sources of calcium. These foods are versatile and can be easily added to your meals, providing not only calcium but also healthy fats, fiber, and other essential nutrients.
Here is a list of Calcium Content of Common Foods as provided by Healthy Bones Australia.
5. Lactase Enzyme Supplements
Lactase enzyme supplements are a great solution for those who are lactose intolerant but want to continue to consume dairy products. Lactase enzymes help break down lactose in the digestive system, allowing people with lactose intolerance to consume dairy without experiencing unpleasant symptoms like excess gas, bloating, and diarrhea. Lacteeze is Australia’s leading brand of lactase enzymes and is readily available in grocery and pharmacy stores. See Lacteeze reviews.
Here’s how Lacteeze products work:
- Lacteeze Tablets and Caplets: Take a tablet or caplet just before consuming dairy to provide the lactase enzyme your body needs to digest lactose. This allows you to enjoy calcium-rich dairy foods, such as milk, cheese, and yogurt, without discomfort.
- Lacteeze Drops: These drops can be added directly to milk or other liquid dairy products. After adding the drops and allowing the product to sit for a few hours, the lactose will be converted to simple sugars, making the milk easier to tolerate.
Using Lacteeze products allows you to incorporate calcium-rich dairy products into your diet, even if you’re lactose intolerant. This can be particularly helpful if you find it challenging to meet your calcium needs through non-dairy sources alone. It is important to avoid a calcium deficiency due to lactose intolerance.
Calcium intake for lactose intolerance sufferers is possible with a variety of leafy greens, fortified plant-based milks and calcium-enriched foods, fish with bones, and nuts and seeds. If you want to include dairy in your diet, Lacteeze tablets, caplets and drops provide a convenient way to digest lactose and enjoy calcium-rich dairy products without discomfort.
