Lactose intolerance: Increasing calcium intake
There are many other sources of calcium apart from dairy. Many milk substitutes such as soy milk, rice milk, almond or hemp milk are fortified with calcium. Sardines, canned salmon, soy beverages, nuts, juices and cereals are also fortified with calcium. Leafy green vegetables such as bok choy and kale are sources of calcium and should be included in your diet on a daily basis. Reducing your sodium intake by minimising salt added to food and salty snacks can also help decrease calcium losses in urine.
Top 5 ways of increasing calcium intake
- Enjoy some baked beans. Beans contain a reasonable amount of calcium and are easy to include in a variety of meals.
- Look out for calcium-fortified foods. Many dairy alternative milks, breads, fruit juices and breakfast cereals are fortified with calcium.
- Porridge is a great way to start the day and a good way to boost calcium intake.
- Eat your veggies, especially the green ones. Kale, broccoli, and spring greens, but not spinach, contain calcium and many other vitamins and minerals.
- Almonds and brazil nuts contain calcium and are a good source of protein. Add them to cereal or eat them as a snack between meals.