What food products can provide calcium in a lactose-free diet?

It’s a good idea to choose lactose-free products with added calcium and ensure your diet contains alternative sources of calcium, such as:

• leafy green vegetables, such as kale, broccoli, cabbage and okra.
• soya beans.
• tofu.
• nuts.
• bread and anything made with fortified flour.

What foods would you recommend for an individual who is lactose intolerant to increase their calcium intake?

Examples include:

• fish with soft bones, such as canned salmon or sardines.
• broccoli and leafy green vegetables.
• oranges.
• almonds, Brazil nuts, and dried beans.
• tofu.
• products with labels that show they have added calcium, such as some cereals, fruit juices, and soy milk.

Do lactose intolerant people have calcium deficiency?

Lactose intolerance may predispose individuals to low calcium intake as the number of lactose-free, calcium-rich food sources is limited. In this review, we summarize data from human and animal studies on the influence of lactose and lactase deficiency on calcium absorption and bone health.

What not to eat if you are lactose intolerant?

Do not eat or drink the following dairy foods because they contain lactose.

• Some cheeses – generally aged cheese contains less lactose, soft and processed cheeses contain higher levels of lactose.
• Buttermilk.
• Cheese spreads and cheese foods.
• Cottage and ricotta cheese.
• Cream.
• Evaporated & condensed milk.
• Hot chocolate mixes.

Do oats contain calcium?

Not only is oatmeal a great source of fiber, but it’s an excellent source of calcium. One cup of oatmeal boasts 100-150 mg of calcium. You can also add raw oats or oatmeal to other foods, like yogurt or energy balls.

How do you get enough calcium if you are lactose intolerant?

Calcium and Vitamin D. If you are lactose intolerant, make sure you get enough calcium and vitamin D each day. Milk and milk products are the most common sources of calcium. Many foods that do not contain lactose are also sources of calcium. Examples include: fish with soft bones, such as canned salmon or sardines.

What should I avoid if I have lactose intolerance?

You may not need to completely avoid foods and beverages that contain lactose—such as milk or milk products. If you avoid all milk and milk products, you may get less calcium and vitamin D than you need. People with lactose intolerance can handle different amounts of lactose.

What are some sources of calcium other than milk?

Many foods that do not contain lactose are also sources of calcium. Examples include: If you are lactose intolerant, make sure you get enough calcium each day. Vitamin D helps your body absorb and use calcium. Be sure to eat foods that contain vitamin D, such as eggs and certain kinds of fish, such as salmon.

Does a lactose-free diet contain enough calcium and vitamin D?

A lactose-free or lactose-reduced diet may not contain enough calcium and vitamin D. It is beneficial to add foods rich in calcium and vitamin D to balance out the loss. Examples of these foods include: