Lactose intolerance refers to the inability of the body to break down and digest lactose properly. Lactose is the primary sugar found in milk and other dairy products.

The condition is caused by the deficiency of the lactase enzyme, which is responsible for breaking down lactose. Without lactase enzyme, lactose remains undigested in the gut, causing uncomfortable symptoms such as bloating, gas, and abdominal pain.

Managing calcium intake with lactose intolerance is crucial for maintaining optimal health because calcium is an essential nutrient required for healthy bones and teeth.

What are the Symptoms of Lactose Intolerance?

For most people with lactose intolerance, the symptoms generally occur soon after consuming dairy products. Symptoms may include:.

Bloating
Gas
Abdominal pain
Diarrhea
Nausea

How Much Calcium Do You Need?

Calcium is essential for building and maintaining strong bones and teeth. Adults between the age of 19 and 50 require 1,000 milligrams of calcium every day. Women over the age of 50 and men over the age of 70 require 1,200 milligrams of calcium daily.

However, individuals with lactose intolerance may find it hard to get enough calcium from their diet. This is because dairy products are a major source of calcium in most diets.

Calcium-Rich Foods for Lactose Intolerant Individuals

There are numerous non-dairy foods that lactose intolerant individuals can consume to get their calcium requirements. Below are some examples:.

Fish: Fish is an excellent source of calcium. Some types of fish, such as salmon and sardines, are also rich in vitamin D, which is crucial for calcium absorption.
Nuts: Nuts such as almonds, cashews, and walnuts, are rich in calcium and other essential minerals.
Seeds: Seeds such as chia seeds, flaxseed, and sesame seeds, are also rich in calcium and other essential minerals.
Soy: Soybeans and soy products, such as tofu, are an excellent source of calcium. They are also rich in other essential nutrients such as protein and iron.
Leafy Greens: Vegetables such as kale, collard greens, spinach, and broccoli, are all rich in calcium and other essential nutrients.

Calcium Supplements

Calcium supplements are another option for lactose intolerant individuals who find it difficult to meet their calcium requirement through diet alone. Calcium supplements are available in various forms, including capsules, tablets, and chewable tablets.

It is important to talk to a healthcare provider before taking any calcium supplements, as excessive calcium intake can lead to health problems such as kidney stones and constipation.

Foods to Avoid for Lactose Intolerant Individuals

Individuals with lactose intolerance should avoid consuming dairy products that contain lactose, such as:.

Milk
Cheese
Butter
Ice cream
Yogurt

Lactose-Free Alternatives

In recent years, there has been a rise in lactose-free dairy products on the market, such as lactose-free milk, cheese, and yogurt.

These products are ideal for lactose intolerant individuals who still want to consume dairy products without experiencing any uncomfortable symptoms.

Conclusion

Managing calcium intake with lactose intolerance can be challenging, but it is essential for maintaining optimal health. There are many non-dairy sources of calcium, such as nuts, seeds, and leafy greens.

Lactose-free dairy products are also an excellent alternative for individuals who still want to consume dairy products. It is important to talk to your healthcare provider before taking calcium supplements to ensure that you are getting the correct dose for your needs.