Lactose intolerance and dairy
Lactose is the unique sugar that naturally occurs in milk and dairy products.
Many of us are born with the ability to break down lactose, thanks to a digestive enzyme called lactase that’s produced in our small intestine.
However, for some people that ability diminishes as they age as their body starts to produce less lactase.
This can lead to lactose intolerance, where the lactose passes through the gut without being broken down, potentially causing gastrointestinal symptoms. Lactose intolerance is more common among certain populations, but there is a lot of variation among individuals in how much lactose they can consume without experiencing symptoms.
How do you know if you have lactose intolerance?
The typical symptoms of lactose intolerance are bloating, abdominal discomfort and gas, starting between 30 minutes and two hours after consuming a food containing lactose.
It’s easy to confuse lactose intolerance with other health issues, especially irritable bowel syndrome, which has very similar symptoms. That’s why it is best to get a professional diagnosis from your doctor, rather than self-diagnosing. Although many people do diagnose themselves, if they get it wrong they may miss the opportunity to better manage the actual issue that is affecting them. In addition, this may result in them unnecessarily missing out on the valuable nutrients found in milk and dairy products.
Lactose intolerance is also not the same as having an allergy to milk and dairy products. Anyone with an allergy to milk should not consume any dairy products, because they can cause a severe reaction. An allergy is typically due to the proteins in milk, not the lactose.
However, people with lactose intolerance can in most cases still enjoy some dairy products.
What dairy products can you eat if you have lactose intolerance?
If you have lactose intolerance, you don’t need to eliminate all dairy products completely from your diet. It is possible to build up your tolerance to lactose by gradually introducing dairy products into your diet. Small quantities, consumed frequently, may influence your gut bacteria resulting in a better ability to enjoy dairy containing lactose.
Some dairy products have naturally low levels of lactose due to how they’re made, such as hard cheeses, while others, like milk, have higher levels:
| Dairy Product: | Lactose content (g) per serve: |
|---|---|
| Parmesan cheese, 40g | 0.0 |
| Cheddar cheese, 40g | 0.0 |
| Mozzarella, 40g | 0.04 |
| Camembert, 40g | 0.04 |
| Cream, 1 Tbsp | 0.42 |
| Cottage cheese, 45g | 0.9 |
| Cream cheese, 25g | 1.6 |
| Ice cream, 1 scoop | 6.43 |
| Yogurt (natural), 150g | 6.54 |
| Regular milk, 250ml | 10.9 |
Yoghurt contains less lactose than milk as the live cultures convert some of the lactose to lactic acid during fermentation. Therefore, most people with lactose intolerance can enjoy yoghurt without side effects.
For milk, when it’s consumed in small quantities alongside other foods, it can often be well tolerated up to around one cup a day. There are also dairy products which have been specifically designed for those with lactose intolerance, such as lactose-free milk.
Naturally Nutritious
Milk and dairy are natural superfoods, packed with goodness and deliver an impressive array of nutrients in every serve. Experiencing lactose intolerance doesn’t mean this natural nutrition isn’t on the menu for you – but if you think you might have lactose intolerance, see your health professional for an accurate diagnosis and dietary advice tailored to your individual needs.