Calcium intake will no longer be a problem when you have a healthy lactose intolerance diet. But what exactly should be included in your diet so that you can fill the calcium deficiency? Yes, milk and other dairy products are rich sources of calcium. But people who are lactose intolerants should take heart for there are a lot of food options in front of you that are equally rich in calcium. Your lactose intolerance diet should include the following:
Drinks:
- 1 cup calcium-fortified orange juice
- 1 cup fortified soy milk
Fish:
- 3 oz. Sardines
- 3 oz. Salmon
- 3 oz. Tuna
Vegetables:
- 1 cup broccoli
- ½ cup pinto beans
- ½ cup lettuce greens
Dairy foods:
- 1 cup yogurt, plain or low-fat
- 1 cup reduced-fat milk
- ½ cup ice cream
- ½ cup cottage cheese
- 1 oz. Swiss cheese
Calcium supplements in the form of either caplets or capsules should also be taken for a lactose-free diet. There are also lactase enzymes to consider to help break down lactose. These are readily available in any leading drug stores and groceries.
