Calcium is an essential mineral for our bodies as it helps in maintaining healthy bones and teeth, regulates muscle functions, and supports other vital bodily functions. However, for people who are lactose intolerant, getting enough calcium can be a challenge because dairy products are a primary source of calcium.

Lactose intolerance is a common condition where the body is unable to break down lactose, a sugar found in dairy products. This results in digestive discomfort such as bloating, gas, and diarrhea. As a result, many people with lactose intolerance avoid dairy products, which may lead to calcium deficiency.

If you are lactose intolerant and are concerned about getting enough calcium, here are some options to consider:

1) Eat non-dairy foods that are high in calcium: There are many non-dairy foods that are rich in calcium, such as leafy green vegetables like spinach, broccoli, and kale, as well as canned fish, such as salmon or sardines. Other foods high in calcium include almonds, tofu, and fortified orange juice.

2) Try lactose-free dairy products: There are many dairy products, such as milk, cheese, and yogurt, that are available in lactose-free versions. These products are made by adding lactase, an enzyme that breaks down lactose, to the dairy product. This can make it easier for people with lactose intolerance to consume dairy products without experiencing digestive discomfort.

3) Take calcium supplements: Calcium supplements are another option to consider, which can be bought at the drugstore without a prescription. Calcium supplements come in various forms such as tablets, capsules, and chews. However, it’s essential to speak to your healthcare provider before taking any supplements to make sure it’s safe.

4) Consider calcium-fortified foods: Many food products are now fortified with calcium, such as cereals, bread, and even some brands of orange juice. These products can help individuals with lactose intolerance to meet their daily calcium needs by consuming fewer servings.

5) Consult with a registered dietitian: A registered dietitian can help lactose intolerant individuals develop a personalized and balanced diet plan that meets their calcium needs while avoiding dairy products that cause digestive discomfort.

It’s important to note that the recommended daily intake of calcium varies depending on age, gender, and health status. The National Institutes of Health recommends that adults between 19-50 years old consume 1,000 mg of calcium per day. However, this number may change based on other factors like pregnancy or menopause.

In conclusion, lactose intolerance doesn’t have to mean a lack of calcium. By incorporating non-dairy calcium-rich foods, lactose-free dairy products, calcium supplements, and calcium-fortified foods into your diet, you can achieve your daily calcium intake without any digestive discomfort. Consult with a registered dietitian to develop a personalized plan that meets your specific needs.

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