However, the best way to absorb calcium with the least risk of constipation is to get most of it from foods such as low-fat dairy products and fortified orange juice. Between calcium supplements and your diet, you should consume about 1,000 to 1,200 mg of calcium a day. Make sure you’re also getting 21 to 25 g of fiber daily from whole grains and green leafy veggies, or from a supplement. Fiber absorbs water (something else you should be consuming lots of), which helps food pass through your system more easily, so you can be constipation-free. More from Prevention:Best Food Sources Of Calcium
