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Q&A with Australian Health Practitioners
What are ways to get enough calcium if I have lactose intolerance?
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I don't drink milk and avoid all dairy products because of my lactose intolerance. Is it enough to take calcium supplements? Any other dietary recommendations to assure I get enough calcium? -
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Linda Hodge
Dietitian
I am Accredited Practising Dietitian with a passion for helping people who suffer from food intolerance. I have 25 years of experience in this area … View Profile
Calcium supplements can supply sufficient calcium. However, if you would like to increase the calcium in your diet with foods, you could have lactose-free milk, lactose-free yoghurt, calcium fortified soy milk or calcium fortified rice milk. Hard cheeses do not have lactose and are good sources of calcium, although high in saturated fat. Bok Choy, spinach, almonds, tinned salmon with the bones, tofu, tahini, oysters and legumes are also sources of calcium.
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Denise Burbidge
Dietitian, Nutritionist
Denise is an Accredited Practising Dietitian working in private practice in Melbourne, and consulting to aged care facilities throughout Victoria. Denise has a particular interest … View Profile
Hello,
Further to what Linda has mentioned above the amount of calcium containing foods most people need per day to achieve adequate calcium is 3 serves of dairy or alternative foods per day. For example if you have lactose free or calcium fortified soy milk on breakfast, a tub of lactose free yoghurt as a snack and a slice of cheese in your sandwich at lunch time you'll be well on your way to achieving adquate calcium. To be sure also inlcude some none dairy sources of calcium such as green leafy vegetables, almonds and boney fish as part of an overall balanced diet.
Good luck and if in doubt, consult an Accredited Practising Dietitian for individual support and advice.
Denise Burbidge, DIETITIAN
www.thefoodclinic.com.auReport this post
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
Great responses from my colleagues above. I would like to say that it is a general misconception that just because someone is lactose intolerant that they can't have any dairy products, when in fact some dairy products are tolerable. We recommend around 2-3 serves of dairy or alternatives per day and this can include:
- lactose-free milk & yoghurt
- cheese (low fat)
- soy milk (calcium fortified)
- other plant-based milks (must be calcium fortified)
- almonds
- green leafy vegetables (e.g. spinach, broccoli, bok choy)
- tinned salmon with bones
- tofu
- tahini
Getting enough vitmain D is also important as this can help with better absorption of calcium from the foods listed above. A consultation with an Accredited Practising Dietitian (APD) can be a good way to go to ensure that your diet contains adequate calcium to help keep bones strong and to avoid osteoporosis.Report this post
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- lactose-free milk & yoghurt
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Samantha Ling
Dietitian, Nutritionist
Samantha is an Accredited Practicing Dietitian (APD), consultant and food and nutrition enthusiast. Samantha works in a private practice on the Central Coast, NSW, Rostant … View Profile
Calcium supplements can be adequate (depending on your age, gender, whether or not your pregnant/lactating and dose of the supplement). If possible, it is always better to consume your nutrients from food rather than supplements as food tends to have a synergistic affect enhancing the absorption of the nutrients.
In Australia it is recommended that:- Women aged 19-50 years (incl. pregnant/lactating women) consume 1000mg/day (~3 serves/day)
- Women aged 51-70+ years consume 1300mg/day (~4 serves/day)
- Women aged 14-18 years who are pregnant/lactating consume 1300mg/day
- Men aged 19-70 years consume 1000mg/day
- and Men aged 71+ consume 1300mg/day
As Chris mentioned above, you can enjoy some dairy products WITHOUT the lactose.
1 serve =- 250ml Lactose free milk
- 40g Hard Cheeses (naturally contain no lactose)
- 200g Yoghurt (the bacteria in the yoghurt consumes the lactose for food, so over time the yoghurt in your fridge will slowly have less and less lactose present)
And then you have what we call dairy alternatives which also provide calcium: 1 serve =- 250ml Calcium fortified soymilk, rice milk and almond milk
- 200g Soy yoghurt
- 80g (1/2 cup) Broccoli, bok choy, kale and chinese cabbage
- 1 cup almonds
Chances are, if you do not consume dairy products and have limited sun exposure your vitamin D may also be low. Talking to an Accredited Practicing Dietitian (APD) and your GP and help determine YOUR nutritional needs and treatment for any deficiencies.
Samantha Ling
Rostant Nutrition
(Find us on facebook at www.facebook.com/rostantnutrition )Report this post
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- Women aged 19-50 years (incl. pregnant/lactating women) consume 1000mg/day (~3 serves/day)
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Try getting some digestive enzymes that contain lactase. Can find in some chemists & health food shops. Then take one beforehand when you want to eat lactose containing foods. Worked for me :)
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