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 overlook your calcium intake, but calcium is essential for a healthy body. It 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 6 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 research 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 Irritable Bowel Syndrome (IBS) may be associated with a higher risk of osteoporosis (3). This means if you have gut issues, 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) and in Australia, the recommended daily intake for calcium is 1000mg (5).
Other factors like age and other medical conditions can also change the amount of calcium your body needs (4). In general, it’s recommended that adults eat at least 2-3 servings of calcium-rich foods per day to help you achieve an adequate intake of calcium.
6 Low FODMAP Foods That Are High In Calcium
Firm Tofu
Good news vegans! Firm tofu is low FODMAP and can be high in calcium. Just make sure you choose a brand that contains calcium sulphate in the ingredient list. 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 or chocolate mousse.
Lactose Free Milk and Yoghurt
These products have the same amount of calcium as regular cow’s milk products with none of the lactose, which is great for people who struggle to digest 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). Remember that not all alternative milks are fortified with calcium, so check that the brand you buy is calcium fortified. Look for an alternative milk that contains 120mg of calcium per 100ml serve.
Try using the fortified milk alternative in hot drinks, on your cereal, when you’re cooking, or in a smoothie.
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 serving while on the low FODMAP diet.
Just remember to increase your intake of chia seeds slowly to allow your body to adjust to the extra fibre content.
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.
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Final Thoughts
The first phase of the low FODMAP diet only lasts for 2 to 6 weeks then you can try reintroducing lactose-containing dairy products back into your diet. In the meantime eat 2 to 3 servings of low FODMAP foods that are high in calcium per day.
