Calcium and Lactose Intolerance

Calcium is necessary for strong and healthy bones throughout life. A lack of calcium in the diet can lead to osteoporosis, or a condition of fragile, weakened bones that can break easily. Dairy products, like low-fat milk, are the best source of calcium. If you are lactose intolerant, it is important to have a diet that includes other foods high in calcium to meet the recommended daily amounts.

Other foods high in calcium include dark, green leafy vegetables, like kale and broccoli, fish like salmon, sardines, and oysters (or those with soft, edible bones), and tofu. Although these foods are high in calcium, the body cannot absorb it as easily as from milk. For instance, it takes 11-14 servings of kale a day to get the same amount of calcium in three to four glasses of milk.

Eating foods fortified with calcium, like certain cereals and orange juice, and taking calcium supplements also can help you reach your optimal calcium intake. Since there are several types of calcium supplements available, you should discuss the choice of supplements with your doctor. Taking lactase supplements before meals and eating lactose-free products high in calcium are other options.