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Bone HealthLactose intolerance, diet and calciumThe best source of calcium is through calcium-rich foods such as dairy products like milk, cheese, and yogurt. But for those who are lactose intolerant, dairy products like these may cause stomach upset, heartburn, bloating and loose stool. Other sources of calcium that do not have dairy include calcium-fortified foods, calcium supplements, some vegetables and fish. There are also products sold in grocery stores and pharmacies that may help people with lactose intolerance to better digest dairy products.Dairy products are powerhouses of calcium. Choose dairy products that are not high in fat. Use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat cheeses, yogurts, frozen yogurts, and ice cream substitutes. In addition to dairy foods, other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds, and nuts.
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