Food Intolerance

Food intolerance symptoms typically come on gradually and do not involve an immune system reaction. Sometimes those with food intolerance are able to eat small amounts of the offending food without symptoms.

Causes of Food Intolerance:

  • Lacking an enzyme needed to fully digest a food.
  • Irritable bowel syndrome, a chronic condition causing cramping, constipation, and diarrhea.
  • Sensitivity to food additives such as sulfites.
  • Recurring stress or psychological factors.

Lactose Intolerance

Lactose is a sugar found in dairy products. Lactose intolerance is the inability to digest lactose. This occurs when the small intestine doesn’t make enough of the lactase enzyme. Symptoms usually occur 30 minutes to 2 hours after consuming the dairy product.

Symptoms include:

  • Abdominal bloating
  • Abdominal cramps
  • Diarrhea
  • Gas
  • Nausea

Dairy-free Ways to Get Calcium

Food Amount Calcium (mg)
Collard greens, cooked 1 cup 357
Blackstrap molasses 2 Tbsp 400
Calcium fortified OJ 8 oz 300
Fortified soy or rice milk 8 oz 200-300
Tofu processed with calcium sulfate 4 oz 200-330
Canned salmon 3 oz 212

Norse Nutrition Tip!

Some Simple Ways to Manage Lactose Intolerance

  • Lactaid
  • Florajen probiotic supplement

Dairy-free Ways to get Vitamin D

Food Amount IU Vitamin D
Herring 3 oz 1383
Herring (pickled) 3 oz 578              
Salmon (canned) 3 oz 530
Catfish 3 oz 425
Tofu (fortified) 1/5 block 120
Orange juice (fortified) 8 oz 100
Rice milk (fortified) 8 oz 100
Soy milk (fortified) 8 oz 100