Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

How to Get Enough Calcium on the Low FODMAP Diet

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This blog post is written by nutrition student volunteer Justine Chriqui and edited by Lauren Renlund.

According to a 2012 study by Health Canada, Canadians are not getting enough calcium in their diet1. For those who follow a low FODMAP diet, eating enough calcium can be extra difficult. Certain dairy products contain lactose and are high FODMAP. Luckily, there are some low lactose dairy options, and there are many other nutritious foods which contain calcium. Continue reading to learn more about calcium and how to get enough calcium on the low FODMAP diet.

Calcium on the low FODMAP diet

WHY IS CALCIUM IMPORTANT?

Calcium is a naturally-occurring mineral that is essential for many body processes2. Its most important role is in the maintenance of bones and teeth, however it also helps with nerve signalling, muscle movement, and maintaining your heartbeat, among others2. Calcium is the most abundant mineral in the body, but we need to consume enough to stay in an optimal condition3.

Calcium is important because, like many other nutrients, we not able to absorb it as efficiently as we get older4. This is an issue because a long-term deficiency in calcium can lead to conditions such as osteopenia, or more severely, osteoporosis4,5. The good news is that consuming adequate levels of this nutrient as we age can slow bone loss4. This is especially important for older adults as this can reduce the risk of fracture4.

Exercise

CALCIUM AND VITAMIN D

Calcium and Vitamin D go hand-in-hand in maintaining bone and teeth structure6. Vitamin D is unique in the sense that we can obtain adequate levels just by spending time in the sun6! Despite this, the sun is not always a dependable source, as it is not always shining brightly enough for our bodies to quickly synthesize the vitamin from ultraviolet (UV) rays6.

Vitamin D helps maintain calcium and phosphorus levels in the blood, both of which are important for maintaining strong bones and teeth6. With adequate levels of vitamin D, calcium and phosphorus levels will be normal and healthy6. If vitamin D levels are too low, however, calcium will be leeched from bones to maintain proper levels in the blood for other processes6. If vitamin D levels are too high, it can create calcium deposits in the body, which can cause calcification of the kidneys, lungs, blood vessels, and other tissues6. Therefore, it is essential that attention is made to the recommended intakes (RDAs and ULs) of both calcium and Vitamin D to ensure that you are getting just enough of each nutrient.

Sun, Vitamin D

HOW MUCH SHOULD I CONSUME?

A general guideline to follow is looking for the Recommended Dietary Allowance (RDA)  of each nutrient for your sex and age group. Click here for an inclusive list of calcium recommendations (keep scrolling for that for Vitamin D). As an example, females between 19 and 50 years old require 1000 milligrams of calcium and 600 international units (IU) of vitamin D per day.

It is important to note that sources can be from food and/or supplementation. It’s recommended to try to get all of the vitamins and minerals you need from food, before considering a supplement. Talk to a healthcare professional about checking your levels so you can ensure that you are consuming enough every day.

CALCIUM ON THE LOW FODMAP DIET

So now that we understand the importance of calcium and how much we need per day, let’s move on to what low FODMAP sources you can choose to meet recommendations.

Milk and Alternatives

As mentioned above, milk and alternatives is a common food group associated with calcium, and if lactose is what is upsetting your system, do not fret! There are plenty of options you can try2:

  • Cheeses such as cheddar, colby, swiss, mozzarella and goat cheese are all low FODMAP. In general, cheeses that are aged longer are even lower in lactose. Try this Greek Quinoa Salad with feta!
  • Lactose-Free Milk has added lactase which breaks down the lactose, making it low FODMAP. Click here to learn more about lactase.
    • There are also low FODMAP plant-based “milks” such as almond, rice, macadamia and hemp beverages. Only soy milk made with soy protein, not whole soy beans, is low FODMAP.
  • Lactose-Free Yogurt is low FODMAP. Click here for a guide on finding a low FODMAP yogurt.

Butter is low in lactose but does not contain a significant amount of calcium.

Low FODMAP cheese

Fruits and Vegetables

Fruits themselves are not adequate sources of calcium. Fortified orange juice does have about 15% Daily Value of calcium per serving, however it is only low FODMAP at 1/2 cup (125 mL), so drink with care.

In terms of vegetables, dark leafy greens are generally excellent sources of calcium2. The following are some low FODMAP sources2,3,7:

Kale

Grain Products

Grains, like fruit, are not significant sources of calcium unless they are fortified3. Whole grains, such as quinoa and brown rice, are still part of a healthy, balanced low FODMAP diet!

Meat and Alternatives

Within this food group, fish and meat alternatives are truly the only foods with considerable sources of calcium2,7:

  • Sardines with bones
  • Salmon (pink, humpback, red, sockeye) with bones
  • Canned mackerel
  • Canned anchovies
  • Firm tofu (made with calcium sulfate) (note: silken tofu is high FODMAP)
  • Walnuts (Mix some walnuts into this Pumpkin Spice Baked Oatmeal recipe!)
  • Sesame seeds
  • Brazil nuts

Make sure to check serving sizes of foods in Lauren’s FODMAP foods chart!

Tofu

CONCLUSION 

It can be tough to get enough calcium on the low FODMAP diet, but not impossible! Eating a variety of calcium-containing foods every day will help you meet the daily recommendation. A registered dietitian can assess your diet to make sure you are getting all the nutrients you need and give practical tips for healthy eating.

REFERENCES

  1. Health Canada. (2012). Do Canadian Adults Meet their Nutrient
    Requirements through Food Intake Alone?. Retrieved from https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/pdf/surveill/nutrition/commun/art-nutr-adult-eng.pdf
  2. Dietitians of Canada. (2016). Food Sources of Calcium. Retrieved from https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx
  3. National Institutes of Health. (2017). Calcium. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  4. Osteoporosis Canada. (n.d.). Calcium. Retrieved from https://osteoporosis.ca/bone-health-osteoporosis/calcium-and-vitamin-d/calcium/
  5. Health Harvard Publishing, Harvard Medical School. (2017). Osteopenia: when you have weak bones, but not osteoporosis. Retrieved from https://www.health.harvard.edu/womens-health/osteopenia-when-you-have-weak-bones-but-not-osteoporosis
  6. Government of Canada. (2012). Vitamin D and Calcium: Updated Dietary Reference Intakes. Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html#a7
  7. International Osteoporosis Foundation. (n.d.). Calcium content of common foods. Retrieved from https://www.iofbonehealth.org/osteoporosis-musculoskeletal-disorders/osteoporosis/prevention/calcium/calcium-content-common-foods

ABOUT THE GUEST AUTHOR

Justine is a third year student in the Applied Human Nutrition program at the University of Guelph. Her goal is to become a Registered Dietitian and help others lead healthy lives. Justine is passionate about healthy living and is interested about how different foods influence the human body. She is especially interested in sustainable living, keeping a plant-based diet to reduce her impact on the environment.