How can you get enough calcium in your diet without feeling uncomfortable?
1. Use foods such as orange juice, soy or almond milk, or cereals that have been fortified with calcium.
2. Increase your intake of plant based calcium sources. Kale, broccoli and bok choy are high in easily absorbed calcium. (Some high calcium vegetables such as spinach and sweet potatoes are high in oxalic acid. This binds to the calcium so it isn’t absorbed by your body.) Legumes such as black beans and nuts such as almonds are also sources of calcium.
3. Experiment with using only small amounts of dairy products at a time to see if they are tolerated. Many people can tolerate yogurt or aged cheeses because the lactose content is lower than that of milk.
©2015 Kathleen Searles, MS, RDN, CSSD, LDN