Low-FODMAP Sources of Calcium

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Calcium is a mineral that is essential to the production of strong bones and teeth and plays a role in cardiovascular health, cell signaling, and hormonal secretion. Calcium from foods is absorbed in the gut and stored almost exclusively in the bones.

Dairy products are an excellent source of calcium, but for many people with IBS, dairy can trigger symptoms such as gas, bloating, and diarrhea. If you are cutting back on dairy, incorporating other sources of calcium into your diet is crucial to maintaining optimal health. 

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Here are a few ideas for low-FODMAP sources of calcium that you can incorporate into your diet: 

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Greek yogurt: The straining process involved in making Greek yogurt makes it easier to digest. 

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Aged cheeses: Hard, aged cheeses (parmesan, cheddar, and Swiss) and soft, aged cheeses (brie and feta cheese) are generally lower in lactose as a result of bacteria in the cheese which breaks down the lactose during the aging process. 

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Non-GMO Firm Tofu (up to 6 oz): Firm tofu made with calcium is low FODMAP and can contribute to your calcium intake. It can be included in various dishes, such as stir-fries or curries.

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Canned fish with bones: Canned fish like salmon or sardines, when consumed with bones, can provide a good amount of calcium. Check the labels and choose varieties without added high FODMAP ingredients, such as onion or garlic.

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Leafy green vegetables: Some low FODMAP leafy greens, such as kale, spinach, and bok choy, contain calcium. Incorporate these into your meals as a source of both fiber and calcium.

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Oranges: Oranges are a low FODMAP fruit that contains calcium. 

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Remember to consult with a healthcare professional or registered dietitian who is knowledgeable about the low FODMAP diet to ensure that you're meeting your nutritional requirements while following the diet.