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HomeDiet & Nutrition

Celiac disease diet

Diet & Nutrition

December 20, 2021 by

The good news is that you can control celiac disease very easily by avoiding foods that contain gluten. By following a gluten-free diet, you can help your body to repair the damage to your intestines and live a normal, healthy life.

Remember that you will have to follow the gluten-free diet every day for the rest of your life. Eating small amounts of gluten, even if you don’t have any symptoms, can do further damage to your body.

If you are having diarrhea and/or other stomach problems caused by celiac disease, the following tips might be helpful for you:

  • Decrease your intake of high fat foods such as fried foods and snacks.
  • Eat fewer dairy products, such as milk, yogurt, and cheese. Many people with celiac disease also have trouble digesting lactose, a sugar found in dairy products. These products can be added back into your diet slowly, as your stomach discomfort gets better.
  • Discuss with your doctor the idea of taking a multivitamin to replace some nutrients that may have been lost through diarrhea.

The following table will help you to choose gluten-free foods:

Gluten-Free Diet Recommendations

Choose these foods/beverages Avoid these foods/beverages
Breads/Cereals Breads and rolls made from arrowroot, carob, corn, pea, potato, rice, sorghum, soybean, or tapioca starch or flour; pure corn tortillas, cornmeal, hominy, grits, popcorn; potatoes, potato chips; enriched rice, rice noodles, wild rice, rice cakes, rice wafers, puffed rice, Kellogg’s Rice Krispies, Kellogg’s Sugar Pops, Post’s Fruity and Chocolate Pebbles cream of rice. Breads and rolls made from wheat, rye, oats, barley, buckwheat, durum, or graham; commercial mixes for biscuits, cornbread, muffins, pancakes, waffles; wheat germ; bran; bulgar; millet, triticale; crackers; pretzels; millet; melba toast; matzo; bread crumbs; pastry; pizza dough; regular noodles, spaghetti, macaroni, and other pasta; dumplings; cereals containing malt or malt flavoring derived from barley; cereals containing wheat, rye, oats, barley, bran, buckwheat or bulgar.
Fruits/Vegetables All plain, fresh, frozen, canned or dried fruit; fruit juices; fresh frozen or canned vegetables; white and sweet potatoes; yams. Any thickened or prepared fruits; any creamed or breaded vegetables; commercially prepared vegetables with cream sauce or cheese sauce.
Meats/ meatless protein All fresh meat, poultry, fish, and shellfish; dried peas and beans; nuts; peanut butter; soy protein meat substitutes (without fillers); tofu. Breaded fish or meats such as meatloaf, meat patties, croquettes, swiss steak; Any meat prepared with wheat, rye, oats, barley, or gluten stabilizers such as frankfurters, cold cuts, sandwich spreads, sausages, and canned meats.
Dairy Whole, 2%, skim, dry, evaporated, or condensed milk; yogurt (except with cereal flavor); cream; American cheese, and all aged cheeses such as Cheddar, Swiss, and Parmesan. Commercial chocolate milk and drinks; malted milk; non dairy creamers; cereal beverages such as Postum and Ovaltine; processed cheese foods and spreads.
Fats and oils Butter, margarine, vegetable oils; homemade salad dressings. Commercial salad dressings, and mayonnaise; gravy and cream sauces thickened with flour.
Sweets Brown and white sugar; gelatin; jelly, jam, honey, molasses; fruit ice. Prepared cake and cookie mixes; donuts and pastries; ice cream (with gluten stabilizers); ice cream cones; pies; bread puddings; pudding thickened with flour.
Beverages Pure coffee; tea; carbonated beverages (except root beer); fruit drinks; mineral and carbonated waters; unfortified wines and rums, saki; vermouth; cognac. Instant coffee; beverage mixes; nutritional supplements; alcoholic beverages made from cereal grains such as gin, whiskey, vodka; sherry, fortified wine, beer, ale, and malt liquor.
Condiments Salt; pepper; herbs and spices; pure cocoa; food coloring; food flavoring extracts; monosodium glutamate. Any condiment prepared with wheat, rye, oats, or barley such as some catsup, chili sauce, soy sauce, mustard, bottled meat sauces, horseradish, some dry seasoning mixes, pickles, steak sauce, distilled white vinegar; soup broth and bullion.

Grains are used in processing many foods, so read labels carefully. The following tips will help you to find “hidden gluten” on food labels.

Avoiding “Hidden” Gluten

Ingredient Permitted
Hydrolyzed Vegetable Protein (HVP) or
Texturized Vegetable Protein
Only those from soy or corn.
Flour or cereal products Those from rice, corn, potato or soy.
Vegetable protein Soy or corn.
Malt or Malt flavoring Those derived from corn.
Starch Cornstarch only.
Modified Starch or Modified Food Starch Arrowroot, corn, potato, tapioca, maize.
Vegetable Gum Carob or locust bean; cellulose or sugar gum; gum acacia, arabic tragacanth or xanthan.
Soy Sauce, Soy Sauce Solids Those without wheat.

December 20, 2021 by

In certain medical conditions (Crohn’s disease, Ulcerative colitis, diverticulitis, hemorrhoids etc.) and/or before and after abdominal/intestinal surgeries or cancer treatments it is important to restrict fiber intake and avoid foods that increase bowel activity. This diet may also be used to treat diarrhea and to reduce the possibility of intestinal blockage when the intestines are narrowed for any reason. A low residue diet typically contains less than 10 grams of fiber per day. Extended use of this diet may not provide required amounts of vitamin C, calcium, and folic acid because of the lack of fruits and vegetables. Supplements may therefore be recommended. It is also important to stay well hydrated, especially during active disease. Many low fiber/low residue products are available in the health food or organic sections of most grocery stores.

Foods to Include:

Grain Products:

  • Enriched refined white bread, buns, bagels, english muffins
  • Plain cereals e.g. Cheerios, Cornflakes, Cream of Wheat, Rice Krispies, Special K
  • Tea biscuits, arrowroot cookies, soda crackers, graham crackers, plain melba toast
  • Corn and flour tortillas, cornbread
  • White rice, refined pasta and noodles

Fruits:

  • Fruit juices except prune juice
  • Soft fruits: apricots, banana (1/2), cantaloupe, canned fruit cocktail, grapes, honeydew melon, peaches, watermelon, citrus fruits, plums, pineapple – peel fruits when possible
  • Apple or apricot sauces

Vegetables

  • Vegetable juices
  • Tomato sauces
  • Potatoes (no skin)
  • Well-cooked and tender vegetables including alfalfa sprouts, spinach, beets, green/yellow beans, carrots, celery, cucumber, eggplant, lettuce, mushrooms, green/red peppers, squash, zucchini

Meat and Protein Choice:

  • Well-cooked, tender meat, fish and eggs

Dairy:

  • As directed by your healthcare providers

Foods to avoid:

  • Whole grain breads and pastas, corn bread or muffins, products made with whole grain products, bran, seeds, or nuts
  • Strong cheeses, yogurt containing fruit skins or seeds
  • Raw vegetables and pickles
  • All beans, peas, and legumes
  • Fruit peels and hard fruits
  • Tough meat, meat with gristle
  • Crunchy peanut butter
  • Nuts, seeds and popcorn
  • Millet, buckwheat, flax, oatmeal
  • Dried fruits, berries, other fruits with pulp or seeds
  • Food containing chocolate, coconut
  • Juices with pulp
  • Highly spiced food and dressings, pepper, hot sauces
  • Caffeine

December 20, 2021 by

The following information should help guide you through the process of increasing the amount of fiber in your diet.

What is fiber?

Fiber is found in plants and is generally not digested or absorbed by the body. Many different types of fiber exist. They can be separated into two broad categories. Each has a role in promoting good health. The two types of fiber are water soluble and water insoluble.

Water soluble fibers can aid in the treatment of high cholesterol levels, diabetes and obesity. By forming a gel, water soluble fibers stay in your stomach longer and help slow food absorption. Water-soluble fibers are found in oats, bran, dried beans, potatoes, seeds, apples, oranges, and grapefruit.

Insoluble fibers hold water to produce softer, bulkier stools. These fibers are found in wheat and corn brans, nuts and many fruits and vegetables. By promoting better regularity, a diet high in insoluble fibers helps relieve constipation and control diverticular disease. People with diverticular disease are encouraged to eat a high fiber diet. The latest data show that one need not avoid pits, nuts, or seeds with diverticulosis. Actually, as reported in a study of men only, popcorn and nuts may be protective against both diverticulitis and diverticular bleeding.

Insoluble fibers may also help in preventing colon cancer.

Tips for increasing fiber in your diet

  • Substitute whole wheat flour for half or all of the flour in home baked goods.
  • When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed is whole wheat flour or another whole grain.
  • Use brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, groats (kasha) and millet in soups and salads, or as cereals and side dishes.
  • Try a variety of whole wheat pastas in place of regular pasta.
  • Sprinkle bran in spaghetti sauce, sloppy joes, ground meat mixtures, and casseroles, pancakes, and other quick breads, and in cooked cereals and fruit crisp toppings.
  • Eat skins and edible seeds of raw fruits and vegetables.
  • For high fiber snacks, eat fresh fruits, fresh vegetables, whole grain crackers, and popcorn
  • For lunches, pick crunchy vegetables stuffed in whole wheat pita bread, salads, and hearty vegetable and bean soups.
  • For dessert, bake berry pies, apples stuffed with prunes, dates, and raisins; fruit compotes; whole wheat fruit breads; brown rice or whole wheat bread puddings; and whole wheat cakes and cookies.
  • Try Middle Eastern, Oriental and Mexican dishes that make liberal use of vegetables, whole grains, and dried beans.
  • Use whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads, or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
  • Many vegetarian and high fiber cookbooks contain excellent high fiber recipes.

Note that many fiber values listed on labels, cookbooks and other reference materials use crude fiber values which are now outdated. Therefore, it is recommended that you use the dietary fiber values listed on the following pages when planning your meal menus.

Fiber and Weight Loss

High fiber foods offer a great plus for dieters! Many high fiber foods are naturally bulkier and more filling than refined foods; you tend to eat consume less calories on high fiber diets.

Avoiding Problems with Increasing Fiber

When increasing your dietary fiber, remember to include a variety of soluble and insoluble fiber food sources including whole grain breads and cereal, fruits and vegetables. While increasing your dietary fiber you should also drink at least 8 cups of fluid every day. Remember that water, milk, juice and decaffeinated sodas, teas and coffee are also sources of fluid.

People who typically eat low fiber diets may experience increased flatulence (gas from below), bloating and occasionally diarrhea when they begin to eat large amounts of fiber all at once. To prevent these discomforts, the amount of fiber in your diet should be gradually increased.

The amount of fiber in your present diet can be estimated with the charts below. Estimate your present fiber intake and increase your weekly fiber intake by 2-4 grams. Thus, if in Week 1, you have a base fiber content of 20 grams/day you would try to increase the amount of fiber to 22-24 grams/day for the first week. Then, in Week 2, the total fiber would be 24-28 grams/day. You can determine the amount of fiber added per day that works best for you. This should be based upon the amount of gas and bloating you experience with the dietary changes. If there is too much gas and bloating, then decrease the amount of fiber.

Remember, the overall goal is to increase the fiber in your diet gradually and maintain this over a lifetime.

Fiber Supplements

Commercial fiber supplements are available, ranging from bran tablets to purified cellulose (an insoluble fiber). Many laxatives sold as stool softeners are actually fiber supplements. Since different types of fibers work in different ways, no one fiber supplement provides all of fiber’s potential benefits. Persons unable to change their diets might benefit from fiber supplements as suggested.

It is more beneficial, however, to increase the amount of dietary fiber by eating a variety of high fiber food sources.

Dietary Fiber Values

Breads and Pastas

Food Serving Fiber
Cooked whole wheat spaghetti 1 cup 4 grams
Whole wheat bread 2 slices 3 grams
Bran muffin one (1) 3 grams
Crisp bread, wheat or rye 2 crackers 2 grams
Cracked wheat bread 2 slices 2 grams
Mixed grain bread 2 slices 2 grams
Pumpernickel bread 2 slices 2 grams
Brown rice (cooked) 1 cup 2 grams
Spaghetti, macaroni, cooked 1 cup 1 gram

Flours and Grains

Food Serving Fiber
Rye Flour 1 cup 14 grams
Wheat Flour, whole meal 1 cup 11 grams
Wheat Flour, brown 1 cup 7 grams
Bran ,corn 2 tbs. 7 grams
Bran, wheat 2 tbs. 5 grams
Bran, oat 2 tbs. 3 grams
Wheat flour, white 1 cup 3 grams
Rolled oats 1/3 cup 2 grams

Cereals

Food Serving Fiber
Fiber One 1/3 cup 12 grams
All Bran 1/3 cup 9 grams
100 % Bran 1/2 cup 8 grams
Bran Buds 1/3 cup 8 grams
Corn Bran 2/3 cup 5 grams
Bran Chex 2/3 cup 5 grams
Shredded Wheat & Bran 2/3 cup 4 grams
Fruit & Fiber 1/3 cup 4 grams
Cracklin’ Bran 1/3 cup 4 grams
40 % Bran 3/4 cup 4 grams
Most 2/3 cup 4 grams
Raisin Bran 3/4 cup 4 grams
Wheat germ 1/4 cup 3 grams
Honey Bran 7/8 cup 3 grams
Shredded Wheat 2/3 cup 3 grams
Wheat and Raisin Chex 3/4 cup 3 grams
Frosted Mini Wheats 4 biscuits 2 grams
Wheat Chex 2/3 cup 2 grams
Total 1 cup 2 grams
Wheaties 1 cup 2 grams
Nutri-Grain 3/4 cup 2 grams
Graham Crackers 3/4 cup 2 grams
Oatmeal, regular, quick, instant 3/4 cup 2 grams
Grape Nuts 1/4 cup 2 grams
Cheerios 1 1/4 cups 2 grams
Heartland Natural Cereal 1/4 cup 1 gram
Crispy Wheats’n Raisins 3/4 cup 1 gram
100 % Natural Cereal, plain 1/4 cup 1 gram
Tasteeos 1 1/4 cup 1 gram

Cooked Vegetables

Food Serving Fiber
Peas 1/2 cup 4 grams
Corn, canned 1/2 cup 3 grams
Parsnips 1 medium 3 grams
Potato w/ skin 1 medium 3 grams
Sweet potato 1 medium 3 grams
Broccoli 1/2 cup 2 grams
Brussel Sprouts 1/2 cup 2 grams
Carrots 1/2 cup 2 grams
Zucchini 1/2 cup 2 grams
Eggplant 1/2 cup 2 grams
Spinach 1/2 cup 2 grams
Green Beans 1/2 cup 2 grams
Turnips 1/2 cup 2 grams
Sauerkraut 1/2 cup 4 grams
Kale leaves 1/2 cup 1 gram
Potato w/o skin 1 medium 1 gram
Squash, summer 1/2 cup 1 gram
Asparagus 1/2 cup 1 gram
Cauliflower 1/2 cup 1 gram
Cabbage, red or white 1/2 cup 1 gram

Raw Vegetables

Food Serving Fiber
Avocado 1/2 medium 2 grams
Bean sprouts 1/2 cup 2 grams
Tomatoes 1 medium 2 grams
Spinach 1/2 cup 1 gram
Lettuce 1 cup 1 gram
Mushroom 1/2 cup 1 gram
Onions 1/2 cup 1 gram
Celery 1/2 cup 1 gram

Legumes

Food Serving Fiber
Baked beans w/ tomato sauce 1/2 cup 9 grams
Kidney Beans, cooked 1/2 cup 7 grams
Navy Beans 1/2 cup 6 grams
Dried peas, cooked 1/2 cup 5 grams
Lima Beans, canned & cooked 1/2 cup 5 grams
Lentils, cooked 1/2 cup 4 grams

Snacks

Food Serving Fiber
Almonds 1/4 cup 5 grams
Peanuts 1/4 cup 3 grams
Popcorn, popped 3 cups 2 grams
Walnut pieces 1/4 cup 2 grams
Olives 10 2 grams

Fruits

Food Serving Fiber
Blackberries 1/2 cup 5 grams
Pears 1 large 5 grams
Apple 1 medium 4 grams
Prunes 4 4 grams
Raspberries 1/2 cup 3 grams
Raisins 1/4 cup 3 grams
Honeydew Melon 1/4 medium 3 grams
Strawberries 1 cup 3 grams
Orange 1 medium 3 grams
Nectarine 1 medium 3 grams
Banana 1 medium 2 grams
Blueberries 1/2 cup 2 grams
Peach w/ skin 1 medium 2 grams
Dates 3 2 grams
Apricots, dried 5 halves 1 gram
Cherries, sweet 10 1 gram
Peach w/o skin 1 1 grams
Pineapple 1/2 cup 1 gram
Cantaloupe 1/4 1 gram

December 20, 2021 by

DESCRIPTION

The soft/ bland diet consists of foods that are easily digestible, mildly seasoned and tender. Fried foods, highly seasoned foods and most raw gas-forming fruits and vegetables are eliminated. Drinks containing Xanthine and alcohol should also be avoided.

Foods Recommended Foods to Avoid
MILK & DAIRY 2-3 servings each day

All milk and milk products

Plain mild cheeses

Cottage cheese
MILK & DAIRY

None
VEGETABLES 3-5 servings each day

Mild flavored vegetable juices

Cooked, frozen or canned vegetables as tolerated (asparagus tips, beets, carrots, green or waxed beans, mushrooms, pumpkin, green peas, white or sweet potato, spinach, summer or winter squashes)

Lettuce in small amounts

Salads made from allowed foods
VEGETABLES

Raw vegetables, dried peas and beans, corn

Gas forming vegetables such as broccoli, Brussels sprouts, cabbage, onions, cauliflower, cucumber, green pepper, corn, rutabagas, turnips and sauerkraut
FRUIT 2-4 servings each day

All fruit juices

Cooked or canned fruit without skins, seeds, or tough fibers

Avocados and bananas

Grapefruit and orange sections without membrane
FRUIT

All other fresh and dried fruit

Berries and figs
BREADS AND GRAINS 6-11 servings each day

White, refined wheat, seedless rye breads. Plain white rolls, white melba toast, matzo, English muffin, bagel, pita bread, tortilla

Saltine, graham, soda or plain crackers

Cooked, refined cereals such as cream or wheat, oatmeal, farina, cream of rice. Dry corn and rice cereals such as puffed rice or corn flakes

Potatoes

Enriched rice, barley, noodles, spaghetti, macaroni, and other pastas

Couscous
BREADS AND GRAINS

Whole grain and very coarse cereals such as bran

Seeds in or on breads, and crackers

Bread or bread products with nuts or dried fruit

Potato chips, fried potatoes, wild rice
MEAT &MEAT SUBSTITUTES 2-3 servings each day

All lean, tender meats, poultry, fish and shellfish

Eggs, crisp bacon

Smooth nut butters

Soybean curd (Tofu) and other meat substitutes

Soups

Mildly seasoned meat stock, broth bouillon, or cream soups made with allowed foods
MEAT &MEAT SUBSTITUTES

Highly seasoned, cured, or smoked meats, poultry, or fish. Corned beef, luncheon meats, frankfurters, sausages, sardines, anchovies, strongly flavored cheeses and chunky peanut butter are to be avoided.
FATS & SNACKS (use sparingly)

Butter or fortified margarine

Mild salad dressing such as mayonnaise, French or vinegar and oil All fats and oils

Sugar, syrup, honey, jelly seedless jam, hard candies, plain chocolate candies, molasses, marshmallows

Cakes, cookies, pies, pudding, custard, ice cream sherbet, and Jell-O made with allowed foods
FATS & SNACKS

Highly seasoned salad dressings with seeds or pickle relish

All sweets and deserts containing nuts, coconut or fruit not allowed

Fried pastries such as doughnuts
MISCELLANEOUS

All beverages as tolerated

Herb teas, fruit drinks

Iodized salt, flavorings

Seedless jams, taffy, sugar, honey, jelly

Marshmallows, molasses

Mildly flavored gravies and sauces

Pepper, herbs, spices, ketchup, mustard and vinegar in moderation
MISCELLANEOUS

Caffeine-containing beverages (coffee, tea, colas, orange soda, Dr Pepper)

Alcoholic beverages

Strongly flavored seasonings and condiments such as garlic, barbecue sauce, chili sauce, chili pepper, horseradish, pepper, chili powder and other highly spiced foods

Pickles, seed spices, olives, popcorn, nuts and coconut

Aspirin and aspirin-containing medicines

December 20, 2021 by

Finding just the right diet after a diagnosis of lactose intolerance, therefore, will be different for each person. People who have trouble digesting lactose will have to learn which dairy products and other foods they can eat without discomfort and which they should avoid.

Why is changing my diet important?

It is very difficult to completely avoid lactose in your diet, because it is found in many foods. In addition to dairy products, which contain a great deal of lactose, there are many other foods (e.g. canned goods, delicatessen meats) that contain lactose.

You’ll also need to be careful when removing lactose from your diet because milk and milk products such as yogurt, ice cream and cheese contribute 73 percent of the calcium in the average American’s diet. Excluding these foods can leave you without enough calcium in your diet. Calcium is essential for the growth and repair of bones throughout life. In your early years, you need calcium to build strong bones as you grow. In the middle and later years, a shortage of calcium may lead to thin, fragile bones that break easily – a condition called osteoporosis. A concern, then, for both children and adults with lactose intolerance, is getting enough calcium in a diet that includes little or no milk.

What changes can I make?

If you are highly lactose intolerant and not able to digest any lactose, you’ll likely have to make some major changes in your eating habits, to remove all dairy and dairy-derivative ingredients from the foods you eat. Most people, however, are not completely lactose intolerant and can live quite comfortably by making a few modifications to the foods they choose.

  • Lactase supplements. There are a variety of lactase supplements available over-the-counter today, made especially for those who have a hard time digesting lactose. They contain the enzyme lactase, which is either missing from your digestive tract, or isn’t there in sufficient quantities. By adding lactase, you are helping your body digest the lactose in foods. The most common brand name of lactase supplement is Lactaid, but similar products are made by a number of manufacturers, and many large chain stores also market this under their “house brand” names.
  • Lactase caplets (or tablets): Take this supplement just before meals containing dairy ingredients and you will have a much easier time digesting your food. Available in caplets and chewable tablets.
  • Lactase drops: Add these drops to a container of milk to begin breaking down the milk sugars before you drink it.
  • Lactase-added milk: Lactaid sells pre-mixed milk in the dairy section of your grocery store that already contains the lactase enzyme. This may be more expensive than regular milk.

Other options:

  • Yogurt: Yogurt contains a live bacteria culture, called acidophilus, which begins breaking down milk sugars. Many people who can’t drink milk find that they can tolerate yogurt well.
  • Sweet Acidophilus Milk: Sold in cartons in the dairy section at your grocery store, this milk contains the same acidophilus bacteria found in yogurt, so it has milk sugars that have already begun breaking down into simpler sugars your system can digest. The cost is similar to regular milk, and it tastes like regular milk.
  • Soy Milk/Cheese/Yogurt: In the past, these foods were only available at health-food stores, but today you can also find a small selection at your neighborhood grocer. Some are located on the shelf right next to their milk-based counterparts (like yogurt), while others are located in special sections of the store alongside foods for people with other special health concerns (like sugar-free foods, organic products, etc.). Soy milk may be refrigerated, or in cartons on a store shelf.
  • Cheese: (especially aged cheese, like cheddar or parmesan) contains little lactose, and many people who can’t drink milk find they can digest small quantities of cheese, especially if eaten with other foods, rather than alone.
  • Lactose-free or Reduced Lactose foods: Several manufacturers have begun selling lactose-free versions of dairy foods, such as cheeses, as well as lactose-free foods that typically contain dairy ingredients, such as cookies, puddings, and salad dressings. Look for these in the same places you might find soy-based products. (See above.)
  • Eating or drinking dairy products in smaller quantities. Have fewer glasses of milk in a day, and/or smaller amounts in each glass, or maybe a glass in the morning and one with dinner, and have a yogurt (which is easier to digest) at lunch time.
  • Eating or drinking dairy products along with other foods. Many people find they can tolerate dairy products if they consume them along with other non-dairy foods. For instance, someone who can’t drink a large glass of milk might be able to eat a bowl of cereal with milk poured on it, or eat cheese when it’s on a pizza, but not cheese alone.
  • Look at recipes from other cultures for new ideas. A large percentage of people from Asia and Africa are lactose intolerant, so many of the recipes originating from these regions are high in protein and other necessary nutrients, but contain little or no dairy ingredients.

How much calcium do I need?

The amount of calcium a person needs to maintain good health varies by age group:

Age Group Amount of calcium to consume daily, in miligrams (mg)
0-6 months 210mg
7-12 months 270mg
1-3 years 500mg
4-8 years 800mg
9-18 years 1300mg
19-50 years 1000mg
51-70+ years 1200mg

Also, pregnant and nursing women under 19 need 1,300 mg daily, while pregnant and nursing women over 19 need 1,000 mg.

Good sources of calcium

When planning meals, make sure that each day’s menu includes enough calcium, even if you’re not eating any dairy products. Many nondairy foods are high in calcium. Green vegetables, such as broccoli and kale, and fish with soft, edible bones, such as salmon and sardines, are excellent sources of calcium. To help in planning a high-calcium and low-lactose diet, the table below lists some common foods that are good sources of dietary calcium and shows how much lactose they contain.

Recent research shows that yogurt with active cultures may be a good source of calcium for many people with lactose intolerance, even though it is fairly high in lactose. Evidence shows that the bacterial cultures used to make yogurt produce some of the lactase enzyme required for

Vegetables Calcium Content Lactose C
Calcium-fortified orange juice, 1 cup 308-344mg
Sardines, with edible bones, 3 oz. 270 mg 0
Salmon, canned, with edible bones, 3 oz. 205 mg 0
Soymilk, fortified, 1 cup 200 mg 0
Broccoli (raw), 1 cup 90 mg 0
Orange, 1 medium 50 mg 0
Pinto beans, 1/2 cup 40 mg 0
Tuna, canned, 3 oz. 10 mg 0
Lettuce greens, 1/2 cup 10 mg 0
Dairy Products Calcium Content Lactose C
Yogurt, plain, low-fat, 1 cup 415 mg 5 g
Milk, reduced fat, 1 cup 295 mg 11 g
Swiss cheese, 1 oz. 270 mg 1 g
Ice cream, 1/2 cup 85 mg 6 g
Cottage cheese, 1/2 cup 75 mg 2-3 g

Adapted from Manual of Clinical Dietetics. 6th ed. American Dietetic Association, 2000; and Soy Dairy Alternatives. Available at: www.soyfoods.org. Accessed March 5, 2002.

Clearly, many foods can provide the calcium and other nutrients the body needs, even when intake of milk and dairy products is limited. However, factors other than calcium and lactose content should be kept in mind when planning a diet. Some vegetables that are high in calcium (Swiss chard, spinach, and rhubarb, for instance) are not listed in the chart because the body cannot use the calcium they contain. They contain substances called oxalates, which stop calcium absorption.

Calcium is absorbed and used only when there is enough vitamin D in the body. A balanced diet should provide an adequate supply of vitamin D. Sources of vitamin D include eggs and liver. However, sunlight helps the body naturally absorb or synthesize vitamin D, and with enough exposure to the sun, food sources may not be necessary.

What about calcium supplements?

Some people with lactose intolerance may think they are not getting enough calcium and vitamin D in their diet. It may be helpful to speak to your doctor or dietician to help decide whether any dietary supplements are needed. If you take vitamins or minerals of the wrong kind or amounts it could be harmful to you. A dietician can help you plan meals that will provide the most nutrients and at the same time will minimize abdominal discomfort.

Watch for Hidden Lactose

Although milk and foods made from milk are the only natural sources, lactose is often added to prepared foods. People with very low tolerance for lactose should know about the many food products that may contain even small amounts of lactose, such as:

  • bread and other baked goods
  • processed breakfast cereals
  • instant potatoes, soups, and breakfast drinks
  • margarine
  • lunch meats (other than kosher)
  • salad dressings
  • candies and other snacks
  • mixes for pancakes, biscuits, and cookies
  • powdered meal-replacement supplements

Some products labeled non-dairy, such as powdered coffee creamer and whipped toppings, may also include ingredients that are derived from milk and therefore contain lactose.

Smart shoppers learn to read food labels with care, looking not only for milk and lactose among the contents, but also for such words as:

  • butter
  • cheese
  • cream
  • dried/powdered milk
  • lactose
  • whey
  • curds
  • milk by-product

If any of these are listed on a label, the product contains lactose.

In addition, lactose is used as the base for more than 20 percent of prescription drugs and about 6 percent of over-the-counter medicines. Many types of birth control pills, for example, contain lactose, as do some tablets for stomach acid and gas. However, these products typically affect only people with severe lactose intolerance.

Points to Remember

  • Eat fewer foods with lactose in them, like milk, cheese, and ice cream.
  • Find out if you can eat small amounts of food with lactose.
  • Read food labels to find out if a food has lactose in it.
  • Ask your doctor if you can use a special pill or liquid to help you digest foods with lactose.
  • Eat enough foods with calcium, like broccoli.
  • Ask your doctor if you need to take a calcium supplement.

December 20, 2021 by

The esophagus is a tube that connects the throat and the stomach. At the bottom of the esophagus, there is a valve that usually prevents acid from washing up from the stomach. A muscle usually keeps this valve tightly closed.

Some foods cause the muscle at the bottom of the esophagus to relax. Other foods cause the stomach to create more acid. This diet is designed to avoid these foods. Choose your foods according to the Food Guide Pyramid to meet your needs.

GERD Diet – General Guidelines

  • Stop smoking and chewing tobacco.
  • Discuss your weight with your doctor. Lose weight if you are overweight.
  • Do not overeat. Eat small portions at meals and snacks.
  • Avoid tight clothing and tight-fitting belts. Do not lie down or bend over within the first 15-30 minutes after eating.
  • Do not chew gum or suck on hard candy. Swallowing air with chewing gum and sucking on hard candy can cause belching and reflux.
  • Use bricks or wood blocks to raise the head of your bed 6-8 inches.
  • Do not eat/drink: chocolate, tomatoes, tomato sauces, oranges, pineapple, grapefruit, mints, coffee, alcohol, carbonated beverages, and black pepper.
  • Eat a low fat diet. Fatty and greasy foods cause your stomach to produce more acid.

GERD-Friendly Diet Recommendations

Choose these foods / beverages Do not eat these foods / beverages
Fruits/juices Most fruits and fruit juices such as apple, grape, cranberry, banana, pears, etc. Citrus fruits: oranges, grapefruit
Soups Low-fat and fat-free soups such as clear broth based soups*. Regular cream soups, other high fat soups*.
Beverages Decaffeinated tea, herbal tea (not mint), Kool-Aid, soda, water, juices (except orange, grapefruit and pineapple). Coffee (regular and decaffeinated), alcohol, carbonated beverages.
Sweets and deserts Fruit ices, gelatin, popsicles, ice milks and frozen low-fat yogurt, low fat cookies and cakes (less than 3 g fat per serving). Chocolate and high fat deserts.
Vegetables All steamed, roasted, stir-fried (with little oil) vegetables. Fried, creamed vegetables.
Milk and dairy products Skim or 1% milk, lowfat yogurt, or cheeses (<3 g fat per oz). Whole and 2% milk, whole milk yogurt and cheeses. Chocolate milk and hot chocolate.
Bread, cereals and grain products Low-fat Made with whole milk or cream.
Meat, Chicken, Fish, and meat substitutes (nuts, tofu, etc) Low-fat meats with the fat trimmed before cooking, skinless poultry. Baked, broiled, poached roasted, without added fat. Sausage, bacon, fried meats and chicken, salami, bologna and other high fat meats (> 3 g per ounce). Chicken skin and meats with visible fat left on.
Oils, butter, margarine None, or small amounts. Animal or vegetable fats.

* Fat can be skimmed from the top of soups and stews when they are hot or cold.

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