{"id":54386,"date":"2023-05-29T15:36:36","date_gmt":"2023-05-29T15:36:36","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=54386"},"modified":"2025-12-04T19:59:48","modified_gmt":"2025-12-04T19:59:48","slug":"how-to-get-the-nutrition-you-need-if-youre-lactose-intolerant","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/how-to-get-the-nutrition-you-need-if-youre-lactose-intolerant\/","title":{"rendered":"How to get the Nutrition you Need if you\u2019re Lactose Intolerant"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you have lactose intolerance, obviously you\u2019d rather avoid living with symptoms like belly cramps, gas, bloating, <a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/diarrhea\/\">diarrhea<\/a> and <a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/constipation\/\">constipation<\/a>. But if you simply stop eating all dairy foods, there\u2019s a good chance you won\u2019t be getting enough some nutrients that are important for maintaining strong bones and good overall health. Here\u2019s what you may be missing out on, and how to get the nutrition you need if you&#8217;re lactose intolerant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Milk and other dairy products are concentrated sources of calcium, and contain other key nutrients such as protein, and B vitamins as well. Plus, dairy foods deliver not just a healthy helping of calcium, but also minerals that work with it to maintain strong bones, such as magnesium and phosphorous\u2014all in one convenient package.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While that doesn\u2019t mean you can\u2019t get sufficient amounts from other sources, if you remove regular dairy from your diet, \u201cit\u2019s important to make sure that the replacements are full of nutrients,\u201d stresses <a href=\"https:\/\/rosieschwartz.com\/\">Rosie Schwartz<\/a>, a registered dietitian and nutrition writer in Toronto.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lactose-Free Products<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">One of the easiest ways to adapt your diet to a body that has difficulty digesting lactose, \u201cis to look for lactose-free products,\u201d Schwartz says. Because the processes used to render regular milk free of lactose don\u2019t change its nutritional profile, switching to lactose free milk, yoghurt, and cheese is a tasty way to get the bone-building nutrients your body needs without having to spend extra time and effort learning new eating habits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alternatively, you can try consuming regular dairy products with a lactase supplement (some are taken before you eat or drink the food; others are added to it). However, some people find they don\u2019t work well, or that one brand works better than another, so you may want to try a few different types.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/Banners-for-Website-Size-1-1024x461.webp\" alt=\"\" class=\"wp-image-54395 lazyload\"\/><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/Banners-for-Website-Size-1-1024x461.webp\" alt=\"\" class=\"wp-image-54395 lazyload\"\/><\/noscript><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Fortified Plant-Based Beverages<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019d prefer to swap cow\u2019s milk for one of many plant-based alternatives (such as oat, almond, and hemp) that are now available, \u201clook to see if the product is fortified,\u201d Schwartz urges. According to <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Allergies-and-Intolerances\/Nutritional-Content-of-Plant-Based-Beverages.aspx\">Dietitians Canada,<\/a> fortified plant-based beverages contain around 20 to 25 percent of the amount of calcium you need daily, versus the roughly 30 percent in regular cow\u2019s milk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many plant milks are also fortified with vitamin D as well, which enhances the absorption of calcium. (In Canada, all fluid milk is fortified with vitamin D, as is margarine.) While some of the plant-based alternatives may contain less vitamin D than regular milk, \u201cpeople shouldn\u2019t be counting on getting adequate vitamin D from milk,\u201d of any kind, Schwartz says. Many experts recommend that Canadians of all ages take a daily supplement containing 400 IU of vitamin D.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another factor to keep in mind when selecting a plant-based beverage is protein content, which can range from zero to about eight grams per cup, versus the nine in cow\u2019s milk. From a protein standpoint, soya milk comes out on top among the plant-based beverages.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, you may also want to choose non-sweetened versions of non-dairy milks, since some contain some contain added sugars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As far other faux dairy alternatives go, Schwartz notes that, \u201ca lot of plant-based cheeses don\u2019t have any calcium.\u201d They also vary in nutritional value, too, so you may want to compare different brands.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Other Food Sources<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re ditching dairy entirely, there are certainly many other foods that can supply the nutrients found in regular milk and fortified foods. However, it\u2019s important to keep in mind that, \u201cyou need to be eating more of them because the calcium in them won\u2019t be as well absorbed,\u201d Schwartz explains.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vegetables<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dark leafy greens, such as bok choy, rapini, kale, spinach and collards contain respectable amounts of calcium. In a half cup of spinach, for instance, you can get about 130 to 150 mg. (By comparison, regular milk, and fortified plant-based beverages deliver in the range of 300 mg or so.) And needless to say, they\u2019re also rich in several other vitamins and minerals, including potassium, magnesium, and vitamin K (which also plays a role in bone health).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Canned Fish With Bones<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cSalmon and sardines, for example, are great,\u201d Schwartz says. And these aren\u2019t just good sources of calcium and phosphorous\u2014they also supply protein, heart-healthy omega-3 fats, vitamins D and B12 among other nutrients.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Soybean Based Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Minimally processed soy foods, such as edamame, tofu and tempeh are versatile, low in fat, packed with protein, and cup for cup, contain about the same amount of calcium as cow\u2019s milk. However, you may want to limit your intake of soy-based products such as hot dogs and \u2018burgers\u2019, since these are highly processed, and consequently, tend not to be any healthier than their meat-based counterparts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Beans and Pulses<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Not only are beans (such as chickpeas, pintos, and kidney beans) and lentils decent sources of calcium, when you eat them, \u201cyou\u2019re getting magnesium as well,\u201d notes Schwartz, which is one of the minerals you may miss out on if you cut out dairy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nuts and Seeds<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some nuts and seeds, such as almonds and sesame seeds, can contribute to your calcium intake. For instance, 30 ml (2 tbsp) of tahini or sesame butter packs about 130 mg. What\u2019s more, nuts and seeds are also good sources of protein, healthy fats, several minerals (including magnesium and potassium), and multiple B vitamins.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Blackstrap molasses<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One tablespoon of blackstrap or cooking molasses contains around 170 mg of calcium. It\u2019s also considered a \u2018significant\u2019 source of iron, magnesium, potassium, and vitamin B6. And not only is it a nutritious alternative to refined sugar and other sweeteners, it has a lower glycemic index\u2014meaning it doesn\u2019t cause the same sharp spikes and subsequent drops in blood sugar levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find a more detailed list of foods that contain calcium, and how much, <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Bone-Health\/Food-Sources-of-Calcium.aspx\">here.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Naturally Lower-Lactose Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many people with lactose intolerance can actually consume some without suffering any ill-effects, particularly if it\u2019s in smaller amounts spread throughout the day; eaten with other foods, or in a higher-fat form, like full-fat yoghurt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods higher in fat (and certain other nutrients, such as fibre) tend to slow emptying of the stomach, which can give any lactase you do have in your body more time to properly digest it before it moves into the small intestine. Since this is where undigested lactase wreaks havoc, \u201csomeone might have some ice cream, and be fine,\u201d but experience symptoms after eating foods like cottage cheese, Schwartz explains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may also want to try eating dairy foods that are naturally lower in lactose\u2014such as hard cheeses\u2014to see if you\u2019re able to tolerate them. If you decide to go that route, Dietitians of Canada suggests you start by eating a small amount, seeing how you feel, and keeping a food diary to record your symptoms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should You Consider a Supplement?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cOne of the problems with taking calcium supplements is that there\u2019s research that shows that they may increase risk for heart disease,\u201d says Schwartz, \u201cso you can\u2019t just pop a calcium supplement because you haven\u2019t had your dairy products.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are modifying your diet by avoiding or cutting down on dairy, rather than immediately reaching for a supplement, Schwartz suggests the following. \u201cIt would be worthwhile talking to a registered dietitian to help increase your intake nutrients such as calcium and vitamin D naturally,\u201d she says.<\/p>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block\"><p><p><strong>This article was made possible through a partnership between Black Diamond and CDHF.&nbsp;<\/strong><\/p><\/p><div class=\"sponsor-details\"><div class=\"photo\" >\n<a target=\"_blank\" href=\"https:\/\/blackdiamond.ca\/our-cheeses\/lactose-free\/\"><img decoding=\"async\" class=\"lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Master_BD_Logo.png\"  \/><noscript><img decoding=\"async\" class=\"lazyload\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Master_BD_Logo.png\"  \/><\/noscript><\/a>\n<\/div>\n        <\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>If you have lactose intolerance, obviously you\u2019d rather avoid living with symptoms like belly cramps, gas, bloating, diarrhea and constipation. But if you simply stop eating all dairy foods, there\u2019s a good chance you won\u2019t be getting enough some nutrients that are important for maintaining strong bones and good overall health. Here\u2019s what you may [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":54389,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cdhf2022_sponsors_meta":[],"footnotes":""},"categories":[60],"tags":[54],"class_list":["post-54386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-tags-lactose-intolerance"],"acf":{"article_writer":[54399]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/Banners-for-Website-Size.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to get the Nutrition you Need if you\u2019re Lactose Intolerant - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"How to get the nutrition need you need if you&#039;re lactose intolerant for maintaining strong bones and good overall health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdhf.ca\/en\/how-to-get-the-nutrition-you-need-if-youre-lactose-intolerant\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to get the Nutrition you Need if you\u2019re Lactose Intolerant - 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