Can You Drink Milk as a Coeliac & Can It Help with Calcium Deficiency?

Can You Drink Milk as a Coeliac & Can It Help with Calcium Deficiency?

For individuals living with coeliac disease, every food choice carries significance. Not only must gluten be strictly avoided, but nutrient intake must also be carefully managed. Calcium deficiency is a notable concern, as damage to the intestinal villi impairs the absorption of key nutrients, including calcium, iron, and fat-soluble vitamins. This leads to a crucial question: can people with coeliac disease drink milk and more importantly, can milk help mitigate calcium deficiency?

In this article, we delve into the science behind coeliac disease and dairy, explore the nutritional benefits of high-protein, high-calcium milk, and consider how products like SuperNutrio’s gluten-free milk can support optimal health in a gluten-free diet.

Understanding Coeliac Disease and Dairy Safety

Coeliac disease is an autoimmune condition in which ingestion of gluten triggers an inflammatory response, damaging the lining of the small intestine. This disrupts nutrient absorption, often leading to deficiencies in calcium, vitamin D, folate, and iron (British Dietetic Association [BDA], 2023).

When it comes to milk, the good news is that plain cow’s milk such as SuperNutrio, is naturally gluten-free. According to Coeliac UK, unflavoured dairy products such as milk, butter, and most cheeses are safe for coeliacs (Coeliac UK, 2024). However, not all dairy products are risk-free. Flavoured milks, processed dairy drinks, and milk-based nutritional supplements may contain additives such as thickeners or flavourings derived from gluten-containing cereals.

To stay safe, it is essential to choose dairy products from brands that test for gluten and manufacture in certified gluten-free facilities. SuperNutrio, for instance, uses advanced micro-filtration to preserve milk’s natural integrity while eliminating the need for artificial additives, preservatives, or gluten-based thickeners. Each batch is tested for gluten contamination, offering reassurance for those requiring strict adherence to a gluten-free diet.

The Nutritional Impact of Calcium Deficiency in Coeliac Disease

Calcium is vital for maintaining healthy bones and teeth, supporting muscle function, regulating heart rhythm, and facilitating nerve signalling. According to the UK Scientific Advisory Committee on Nutrition (SACN), the Reference Nutrient Intake (RNI) for calcium is 700 mg per day for adults, with higher requirements during adolescence, pregnancy, and in postmenopausal women (SACN, 2016).

Unfortunately, calcium deficiency is common among coeliacs. The British Nutrition Foundation (BNF) highlights that damage to the intestinal mucosa can significantly reduce calcium and vitamin D absorption, increasing the risk of osteoporosis and fractures in undiagnosed or poorly managed cases (BNF, 2021).

Clinical research has shown that even after diagnosis and adherence to a gluten-free diet, some individuals may continue to exhibit low bone mineral density (O’Donnell et al., 2016). Therefore, calcium-rich foods, including milk, play a pivotal role in dietary rehabilitation.

Can Milk Help with Calcium Deficiency?

Yes, milk remains one of the most bioavailable sources of dietary calcium. On average, 200ml of semi-skimmed milk provides approximately 240mg of calcium (BDA, 2023). But for coeliacs requiring an extra boost, enriched dairy options like SuperNutrio’s high-protein milk may offer a more concentrated solution.

SuperNutrio’s Nutritional Profile:

• 70g of protein per bottle – more than double that of regular milk
• 80% more calcium than standard cow’s milk
• 540mg of calcium per 250ml serving – equivalent to ~46% of the daily RNI for adults

Such a high-protein, calcium-rich profile is especially beneficial for individuals recovering from intestinal damage or dealing with osteopenia or osteoporosis, conditions often associated with coeliac disease.

How SuperNutrio’s Filtration Enhances Nutritional Density

SuperNutrio uses a precision micro-filtration technique to concentrate milk’s naturally occurring nutrients. This process removes excess water and lactose while preserving proteins, minerals, and vitamins without the use of artificial additives or gluten-containing ingredients.

Unlike some protein-fortified milks that rely on added isolates or powders, SuperNutrio’s process keeps the protein in its natural dairy-derived form. This ensures:

• Greater digestibility
• Improved nutrient bioavailability
• No synthetic or allergenic fillers

Additionally, because this method retains the creamy taste and consistency of traditional milk, it integrates seamlessly into a coeliac-friendly diet without compromising on enjoyment or texture.

Lactose Intolerance and Coeliac Disease: What You Should Know

It is not uncommon for newly diagnosed coeliacs to experience secondary lactose intolerance. The villi in the small intestine, damaged by gluten, also produce lactase, the enzyme responsible for breaking down lactose. Until the gut heals, many coeliacs may find digesting lactose challenging.

According to Coeliac UK, this intolerance is usually temporary and resolves with intestinal recovery on a strict gluten-free diet. However, for individuals who remain sensitive to lactose, lactose-free milk options or lactase supplements may be necessary.

While SuperNutrio’s milk does contain lactose, its high protein content may help modulate digestive response. Protein slows gastric emptying and glucose absorption, which can reduce gastrointestinal symptoms in some people. Nonetheless, those with confirmed lactose intolerance should consult a registered dietitian or healthcare provider before reintroducing milk.

Incorporating Milk into a Balanced Gluten-Free Diet

SuperNutrio offers a convenient way to enhance calcium and protein intake for coeliacs. Here are practical tips for incorporating it into a balanced gluten-free lifestyle:

• In smoothies: Blend with banana, kale, and almond butter for a nutrient-dense breakfast.
• With gluten-free cereal: Boost the calcium content of your morning bowl.
• As a baking substitute: Use as a 1:1 alternative to milk in gluten-free cakes, pancakes, or sauces.
• Post-exercise recovery: Rehydrate and support muscle repair with a protein-rich glass of SuperNutrio.

For optimal nutrient synergy, pair SuperNutrio with other calcium-rich, gluten-free foods such as:

• Dark leafy greens (e.g., spinach, kale)
• Fortified gluten-free cereals
• Almonds
• Tinned salmon (with bones)
• Tofu and legumes

See more recipes on our website.

Frequently Asked Questions

How much calcium does milk contain?
Standard semi-skimmed milk offers ~240mg per 200ml. whereas SuperNutrio’s high-calcium formula delivers around 540mg per 250ml serving.

How much calcium do adults need daily?
According to SACN, the RNI for calcium is 700mg/day for adults. Postmenopausal women and older adults may benefit from higher intakes, particularly those with low bone density.

Is all milk gluten-free?
Plain cow’s milk is gluten-free. However, always check the label of flavoured or processed milks such as plant-based milk alternatives, flavoured milks, which may contain gluten-derived thickeners or flavourings. 

Certified brands like SuperNutrio are tested for gluten contamination and are 100% gluten-free 

What are the symptoms of calcium deficiency?
Symptoms include:

• Muscle cramps
• Brittle nails
• Tooth decay
• Fatigue
• Numbness or tingling
• Bone pain and increased fracture risk (in long-term deficiency)

Can milk help prevent osteoporosis in coeliacs?
Milk is a highly effective way to support bone health, especially when consumed alongside adequate vitamin D and weight-bearing exercise. In coeliacs, maintaining bone mineral density is a key priority, and calcium intake plays a vital role.

Conclusion

Living with coeliac disease requires dietary and food vigilance, but it does not mean sacrificing good nutrition or taste. To the question “Can a coeliac drink milk?”, the answer is a resounding yes, provided it is free from gluten-based additives and processed safely.

What’s even more compelling is milk’s potential to help reverse or prevent calcium deficiency, a common complication of untreated or long-standing coeliac disease. Products like SuperNutrio offer enhanced levels of protein and calcium, making them ideal for individuals looking to support bone health, muscle function, and overall recovery.

As always, consult your GP or a registered dietitian before making significant dietary changes especially if you are dealing with nutrient deficiencies or digestive symptoms.

References:

• Scientific Advisory Committee on Nutrition (SACN). (2016). Vitamin D and Health. Public Health England.
• British Dietetic Association (BDA). (2023). Coeliac Disease Food Fact Sheet.
• Coeliac UK. (2024). Gluten-Free Diet and Food Labelling.
• British Nutrition Foundation (BNF). (2021). Nutrition and Coeliac Disease.
• O’Donnell, S., Cranney, A., Wells, G. A., et al. (2016). Effect of Gluten-Free Diet on Bone Mineral Density in Coeliac Disease. Gastroenterology.