If I'm pregnant, what should I do if I'm lactose intolerant?
Many people who are lactose intolerant still can consume cheese, eat yogurt in small amounts, and drink lactose-reduced milk. Some people can even tolerate small amounts of milk when eaten with another food, like cereal.
The symptoms of lactose intolerance usually occur about 30 minutes to 2 hours after consuming foods with lactose. They include:
- stomach cramps
If you can’t tolerate food with lactose, you must carefully plan your diet so it includes sufficient amounts of other calcium-rich foods. This will ensure strong bones for you and your developing baby. You might also consider taking a calcium supplement that contains the other nutrients supplied by milk such as vitamin D.
The following foods are comparable in calcium content to a glass of milk—approximately 300 mg:
- mustard greens: 1 ½ cups
- cooked collard greens: 1 cup
- sardines: 3 ounces
- canned salmon with bones: 3.5 ounces
- calcium-fortified orange juice: 8 ounces
- cooked dried beans: 3 cups
- sesame seed paste (tahini): 5 tablespoons
- almonds: 1 cup
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