I was diagnosed with Irritable Bowel Syndrome (IBS) as well as lactose intolerance four years ago. I have cut out all forms of milk (including casein, whey, and milk fat), caffeine, carbonation and alcohol and am taking a doctor-recommended daily fiber drink to keep regular. I still don’t feel all that great. Are there foods that are especially good for IBS sufferers?
My second question is, now that I don’t “do milk” what is the best way for me to get calcium? I’m 31 and concerned about osteoporosis.
When you are without symptoms, you should eat adequate fiber which is 20 to 35 grams per day or approximately 1 gram of fiber per 100 calories eaten per day (i.e. 1800 calories would suggest 18 grams of fiber). Foods high in fiber are whole grains, fruits, vegetables, legumes, (soybeans, peanuts), beans and peas. Read the fiber topic for more information.
Since you do not use milk products, I would suggest you read the milk and calcium topics. To meet your calcium requirement, try soy milk (check the label to see that 1 cup contains at least 302 mg of calcium. The calcium RDA for adult women and men is 800 mg per day. Other nutritional supplements like Ensure and Sustacal are lactose-free milk-based products that contain calcium. Your other choice can be to take 800-mg calcium supplements. There are various forms of calcium, some more absorbable than others. Talk to your pharmacist for their recommendations. Also, Vitamin C increases calcium absorption so take the supplements with orange or grapefruit juice.