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8 Low FODMAP Foods that are High in Calcium

Last updated on Jul 8th, 2018 Authored by Chloe Hall (RD)     Reviewed by Alana Scott
8 Low FODMAP FOODS THAT ARE HIGH IN CALCIUM

Are you getting enough calcium? Research shows that over half of the Australian population isn’t getting enough calcium in their daily diet (1), and this statistic is echoed all over the world. It’s easy to be uninterested about your calcium intake, but calcium is essential for a healthy body. It’s an important nutrient that plays a key role in keeping our bones and teeth strong and supports our heart and muscle function. Let’s have a chat about calcium and explore 8 low FODMAP foods that are high in calcium.

Does the low FODMAP diet reduce calcium intake?

Although the low FODMAP diet isn’t a dairy-free diet, some people may need to limit their intake of dairy to reduce the amount of lactose they consume, as lactose may trigger gut symptoms in some people. As dairy is a rich source of calcium this can result in a reduced intake of calcium, especially in the first phase of the low FODMAP diet. One study found that calcium intake was lower in those who were following a low FODMAP diet compared to a standard diet (2). Another study also suggests that IBS may be associated with a higher risk of osteoporosis (3), which means it’s even more important to make sure that you are getting enough calcium.

How much calcium do we need?

According to the British Dietetic Association, most adults need a daily intake of at least 700mg of calcium (4). Other factors like your age, if you are breastfeeding, or if have other medical conditions can also mean you need to increase your calcium intake (4). To achieve an adequate intake of calcium you need to aim for at least 2-3 portions of calcium rich foods per day.

 

8 Low FODMAP Foods That Are High In Calcium

Firm Tofu

Good news vegans! Firm tofu is low FODMAP and is high in calcium; the soft variety is still a good source of calcium but just remember to avoid silken tofu during the first phase of the diet as it is high FODMAP. Firm tofu can be used in curries, stir-fries, tacos or even desserts such as cheesecakes. 

Lactose Free Milk and Yoghurt

These products have the same amount of calcium as the normal milk products with none of the lactose, which is great for those whose symptoms are exacerbated by lactose.

Calcium-Fortified Alternative Milks

Low FODMAP alternative milks include almond milk, macadamia milk, rice milk, hemp milk or soy milk (made from soy protein). Use these in hot drinks, on your cereal, when you’re cooking, or have a glass daily. Remember that organic varieties don’t usually have calcium added to them, so check that the brand you buy is calcium fortified. Look for an alternative milk that contains 120mg of calcium per 100ml serve.

Canned Fish with Bones

Canned sardines have soft bones that are edible and are good sources of calcium. Have them on low FODMAP bread as a light meal or snack, or add to salads or your gluten free pasta with a low FODMAP sauce.

Low FODMAP Cheeses

Cheese lovers rejoice! Some cheeses are naturally low lactose dairy products. On the low FODMAP diet you can enjoy these cheeses: cheddar, feta, mozzarella, brie, camembert, blue, edam, goats, pecorino or swiss cheese. The low FODMAP diet definitely doesn’t mean that you have to cut out all cheese. Have a small portion as a snack, add to salads or gluten free/low FODMAP sandwiches.

Chia Seeds

Not only are they a good source of calcium but they are also an excellent source of fibre. You can have up to a 2 tablespoon serve while on the low FODMAP diet. Just remember to increase your intake slowly to allow your body to adjust to the fibre. Try adding them to smoothies, mix into low FODMAP yoghurt or porridge or make a dessert with low FODMAP milk, cacao powder and some maple syrup.

Kale

Although the health benefits of kale may have been slightly over-hyped in the media over the last few years it is a source of calcium. There are many different ways to eat kale like mixing it through cooked dishes such as curries, oven baking it to make kale crisps, or adding a handful to smoothies.

Brazil Nuts

About 8-10 nuts will provide around 160mg of calcium. Eat them as a snack or slice them and add to salads or stir-fries.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Final Thoughts

The first phase of the low FODMAP diet only lasts for 2 to 6 weeks then you can challenge lactose-containing dairy products and see if you can add them back into your diet. In the meantime eat 2 to 3 serves of low FODMAP foods that are high in calcium per day.

Author: Chloe Hall (RD)

Chloe is a UK Dietitian with a passion for helping people with gut issues. She has a special interest in Irritable Bowel Syndrome having had symptoms herself for many years. When Chloe first started her IBS journey, coeliac disease was not initially ruled... Read More

Professional Reviewer: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

SHOW REFERENCES
  1. Australian Health Survey: Usual Nutrient Intakes, 2011-12. Australian Bureau of Statistics. 2015. Retrieved from http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Calcium~401
  2. Staudacher HM, Lomer MC, Anderson JL et al. Fermentable carbohydrate restriction reduces luminal bifidobacterial and gastrointestinal symptoms in patients with irritable bowel syndrome. Journal of nutrition.2012; 142: 1510-1518
  3. Stornbaugh DJ, Deepak P, Ehrenpreis ED. Increased risk of osteoporosis-related fractures in patients with Irritable Bowel Syndrome. Osteoporosis International. 2013; 24: 1169-1175
  4. Calcium Food Fact Sheet. British Dietetic Association. 2017. Retrieved from https://www.bda.uk.com/foodfacts/Calcium.pdf
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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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