If you’re pregnant, it’s essential that you get enough calcium on a consistent basis. Not only does this nutrient build up your baby’s bones and teeth before he or she is even born, but it also keeps his or her nerves and muscles healthy. Plus, when you get enough calcium during pregnancy, you’re less likely to suffer from certain complications, such as preeclampsia. So that means you have to start drinking more milk and eating yogurt and cheese, right? Not necessarily. There are plenty of non-dairy sources of calcium, which is great news if you’re lactose intolerant or simply more sensitive to lactose now that you’re pregnant—and yes, sometimes pregnancy can bring on some sensitivity to lactose! So if you tend to feel bloated, gassy, and nauseous after you have dairy, you’ll be interested in this list of what to eat when you’re pregnant and lactose intolerant.
First, let WebMedicineCenter tell you what you need to know about this issue: Lactose Intolerance During Pregnancy
Dairy-Free Calcium-Rich Foods for Pregnant Women
Before you start looking at the calcium sources for pregnant and lactose intolerant women, keep in mind how much of this nutrient you need every day now that you’re pregnant. If you’re between the ages of 19 and 51, you’ll need 1,000 mg of calcium during pregnancy. If you’re 18 or younger, you need to get at least 1,300 mg of calcium per day to keep both yourself and your baby healthy.
So how can you get this amount of calcium every day without consuming dairy products? The following is a list of what to eat when you’re pregnant and lactose intolerant:
Sardines: These tiny fish have about 325 mg of calcium per 3 oz. can, so they make a great snack or salad topper.
Canned salmon: This is another calcium-rich fish to consider when you’re pregnant and lactose intolerant. Make sure you get the kind with bones mixed in, since a 3 oz. can of this offers 181 mg of calcium.
Tofu: If you’re not a fan of seafood or meat in general—or even if you just need another great source of calcium—try tofu. Just a half-cup offers 434 mg of calcium.
Kale: Kale is a leafy green that is known for having about 94 mg of calcium per cup, so be sure to incorporate this into your next salad or even cook it on the stove with dinner.
Bok choy: This is another vegetable that is perfect when you’re pregnant and lactose intolerant. One cup gives you 74 mg of calcium.
Oatmeal: Most oatmeal is fortified with calcium, so you can typically get at least 187 mg of this nutrient for every cup of cooked oatmeal you eat.
Cereal: Like oatmeal, most cereal on the market has added calcium. The amount you get depends on the type, but it generally ranges from 100 mg to 1,000 mg, so check the box before you buy!
Almonds: If you want a quick way to get 80 mg of calcium, just grab an ounce of almonds as a snack or an addition to your favorite salad.
Orange: When you want a sweet snack during pregnancy, reach for an orange. You’ll get about 50 mg of calcium.
Orange juice: Want even more calcium? Pour yourself a glass of orange juice, since a 6-oz. serving gets you 375 mg of calcium. The fact that orange juice is often fortified with this nutrient makes it one of the best calcium sources for women who are pregnant and lactose intolerant.
Sweet potato: When you’re in search of a nutritious dinner side, bake a sweet potato. Just one has about 40 mg of calcium, making it a great daily treat when you’re pregnant and lactose intolerant.
WebMD will let you know more about how much calcium is in each food when you read: Get the Calcium You Need During Pregnancy
So what do pregnant lactose intolerant women eat to get sufficient calcium? A mix of these calcium-rich foods and drinks! And if these don’t sound delicious to you right now, that’s okay. You don’t have to eat these foods, but you still need to make sure you get enough calcium in order to protect the baby’s bones and your own. After all, if you don’t get sufficient calcium in your diet, your body will take the calcium from your own bones and give it to your growing baby—leaving you at risk of developing osteoporosis!
You can avoid this issue by taking a calcium supplement that ensures you get at least 1,000 mg of calcium per day. Luckily, FitFormula’s Calcium + Vitamin D makes it easy, since you can sprinkle this powder on your favorite food or mix it into your drink of choice. Order your box today so you can rest assured you’re getting enough calcium when you’re pregnant and lactose intolerant.
Learn more about why you need calcium so much during this time: The Importance of Calcium and Vitamin D in Pregnancy