You Don't Need Dairy To Get Calcium

Calcium does a body good. However, millions of Americans don't get enough of it because they are lactose intolerant. What many people may not know is that lactose is found in places they'd never suspect. The Saturday Early Show's Dr. Mallika Marshall tells us which foods you'll want to avoid and also tells us about alternate sources of calcium.

Lactose intolerance is the inability to digest lactose, which is a sugar commonly found in dairy products. Usually, this is due to a lack of the enzyme called lactase, which is required to break down lactose.

Many people assume that lactose is only found in dairy products, but lactose is also found in certain baked goods such as breads and cereals, some salad dressings and many candies. Lactose is also present in about 20 percent of prescription medications, like oral contraceptives, and 6 percent of over-the-counter medications, like antacids.

But you can get calcium from other foods besides dairy. Try eating broccoli, pinto beans, lettuce, canned tuna and salmon, sardines, soy milk and orange juice enriched with calcium.

Lactose intolerance is suspected in people who get an upset stomach, namely nausea, cramps, painful gas, bloating and diarrhea within about two hours after eating a food that contains lactose. If you think you may be lactose intolerant, you should talk to your doctor, who probably will recommend that you keep a food diary. The doctor also may order laboratory tests, such as a hydrogen breath test, to see if you have lactose intolerance.

Lactose intolerance affects 30 million to 50 million Americans. It's more common among African Americans, Latinos, Native Americans and Asians.

It's always best to get your calcium from foods. Supplements should be used only to make up for any shortfalls in your diet, and you should not rely on them as your main source of calcium.