If you’re lactose intolerant, you’ll suffer from indigestion or even more serious consequences if you consume dairy products like milk, cheese, yogurt and related foods. While this means that you won’t get to enjoy a number of different types of foods, it also plays into your overall health and how you should plan your diet; dairy products are typically very high in calcium. Fortunately, there are a number of ways that you can ensure that you continue to get enough calcium to support your bones and other body systems, even if you can’t ingest dairy products because you’re lactose intolerant.
Get Enough Vitamin C
Vitamin C plays an important role in your body’s ability to absorb the calcium that you eat. Without enough vitamin C in your system, you can ingest a lot of calcium and have it pass right through you. Take a vitamin C supplement or eat foods containing lots of vitamin C while you’re continuing to monitor your calcium intake. That way, you can be sure that you have the proper mechanism set in place for you to process the calcium that you ingest.
Avoid Carbonated Beverages
Carbonated beverages will actually cause your body to diminish the amount of calcium that it contains. Because the most common carbonated beverage that Americans drink is soda, which is also loaded with huge amounts of sugar and empty calories, it’s generally a good idea to avoid most carbonated beverages from a standard diet perspective as well. This will help to ensure that you work harder to eliminate these beverages from your diet, thereby lowering your caloric intake too.
Take a Supplement
Calcium is available in many different types of dietary and vitamin supplements. You can purchase a standard multivitamin supplement, as nearly all of them will contain a good portion of your daily calcium intake as well. You can also purchase separate calcium supplements to help your body to get the extra boost of calcium that it can’t get without foods containing dairy products.
Eat Dark Green Vegetables
Dark green leafy vegetables are loaded with calcium. Broccoli, spinach, kale and related vegetables contain huge portions of your daily calcium requirement; some of these vegetables contain as much or more calcium as a glass of milk. Make sure that you eat plenty of fresh dark green vegetables each day. These vegetables also contain a host of other beneficial nutrients and ingredients which can help to keep you healthy as well.
Many types of fish also contain a good amount of calcium as well. Calcium can be found in high quantities in salmon and a number of other common fish too. Additionally, fish like these contain a number of other beneficial nutrients, like omega 3 fatty acids, which help to ensure that your overall health will remain high as well. This is true even when you can’t continue to ingest dairy products and other foods as a result of your lactose intolerance.