When your body rebels against lactose—the sugar found in milk—it’s essential to find a dietary balance that dodges discomfort while ensuring you’re not missing out on critical nutrients like calcium. Lactose intolerance doesn’t mean you must say goodbye to dairy entirely or compromise on taste. With strategic food selections and delicious swaps, you can enjoy a rich diet without the unpleasant symptoms. Experts emphasizes the importance of calcium in your diet, suggesting that smart food choices are your best bet for a healthy, balanced diet. Let’s explore some tasty, lactose-friendly options to keep your meals exciting and your stomach happy.
- Soy Milk
- Lactose-Free Milk
- Yogurt with Active Cultures
- Hard Cheeses
- Almond and Other Plant Milk
- Calcium-Rich Vegetables
- Calcium-Fortified Foods
- Sherbet
- Seafood for Calcium [1]
Soy Milk
For those seeking a dairy milk alternative, soy milk fortified with calcium presents a viable option. Offering up to 500 mg of calcium per serving, it’s a robust choice for meeting daily calcium needs, especially considering the National Academy of Sciences’ recommendation of 1,000 mg of calcium daily for adults.
However, it’s worth noting that children with milk allergies might also react to soy milk. Despite this, soy milk remains a popular choice for its nutritional profile, including being a good source of protein and essential fatty acids. Remember to choose fortified versions to ensure you’re getting enough calcium. [2]
