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By Erin Dwyer (Dietitian)I Mostly Reccomend you to read our popular article The 3 Week Diet System Free Download it is very usefull for our diet method
Calcium is a nutrient required for normal development of our bones as well as the proper functioning of our cardiac and neuromuscular systems. Diets low in calcium have been associated with osteoporosis – a weakening of bones that can fracture easily.
The best source of calcium is dairy, it is a convenient source and the body is able to absorb the calcium well. However, many dairy products contain lactose, the naturally occurring sugar that can increase gastrointestinal symptoms for some people. Therefore, during the initial elimination phase of the low FODMAP diet, people may restrict their dairy intake to lower the amount of lactose in their diet.
The amount of calcium you need daily depends on your age and gender, look at the table below to work out how much calcium you need per day
Males | RDI/day | Females | RDI |
19-30 | 1000mg | 19-30 | 1000mg |
31-50 | 1000mg | 31-50 | 1000mg |
51-70 | 1000mg | 51-70 | 1300mg |
>70 | 1300mg | >70 | 1300mg |
Source: Nutrient Reference Values for Australia and New Zealand
Below are some dietary strategies to ensure your calcium intake remains adequate if you are restricting lactose and a sample meal plan too.
- Tip 1: Hard cheeses like cheddar contain minimal lactose and can be enjoyed throughout the day. Check out the Monash Low FODMAP App for types and serve sizes.
- Tip 2: Non-dairy milks like Almond or Rice milk naturally don’t contain much calcium, but are appropriate on a low FODMAP diet, so look for milks that have been fortified with calcium – aim for a milk with 120mg or more of calcium per 100g of milk.
- Tip 3: Try using plain, firm tofu as a protein source in your lunch or dinner – it contains high amounts of calcium and adds variety to your diet.
Sample Low FODMAP Meal plan with adequate calcium | ||
MEAL | IDEAS | CALCIUM |
Breakfast | Gluten free Weetbix with almond milk, strawberries and 1 teaspoon of chia seeds. | ~ 64mg |
Morning Tea | Lactose free yoghurt, 200g | ~310mg |
Lunch | Sandwich – low FODMAP bread with slice of cheese, canned tuna, spinach, tomato and ⅛ avocado | ~320mg |
Afternoon Tea | 30g almonds and 1 medium banana | ~75mg |
Dinner | Spaghetti bolognaise served with ½ cup broccoli and 20g parmesan cheese | ~290mg |
TOTAL: ~1059mg | ||
Extra: If your requirements are 1300mg | Add 1 cup of lactose free milk or plant based milk fortified with calcium | ~250mg |
TOTAL:~1309mg | ||
For other calcium rich meal ideas take a look at our older blog posts
- Quinoa pudding: http://fodmapmonash.blogspot.com.au/2015/09/quinoa-pudding.html
- Smoothies: http://fodmapmonash.blogspot.com.au/2016/01/summer-smoothies.html OR http://fodmapmonash.blogspot.com.au/2016/03/low-fodmap-green-smoothie.html
For more information about The 3 Week Diet System go to this article The 3 Week Diet System Free Download
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