How to Enjoy Dairy with Lactose Intolerance

Do you love milk but have problems digesting it?

If you experience bloating, cramping, gas, and diarrhea soon after consuming dairy products, your body may have problems breaking down lactose, the naturally occurring sugar in dairy products. When your body doesn’t produce enough lactase to break down this sugar, you end up with an aching tummy.

Even if you are lactose intolerant, you most likely don’t have to totally avoid milk and other dairy products. Dairy products are an important source of calcium and other nutrients, including protein and potassium.

You can train your body to be more tolerant of dairy. Try these tips to increase your body’s lactose tolerance:

• Drink milk in small doses with other foods to help your body digest it more easily. Start with ¼ cup and increase the amount slowly over several days to a few weeks.
• Consume milk with a meal or in other foods, such as cereal, smoothies, sauces, or soups. This slows down digestion and makes breaking down lactose easier.
• Eat cheeses with lower amounts of lactose, including cheddar, mozzarella, Colby, Swiss, and Monterey Jack.
• Add a serving of shredded cheese to soups, salads, and pastas.
• Eat yogurt with live, active cultures, which is much more easily digested than milk. Greek yogurt and kefir are also well-tolerated.

You can also find reduced-lactose and lactose-free milk on the market.

For more information about lactose intolerance and additional resources, visit The Dairy Alliance website.