Can Lactose-Intolerant People Still Enjoy Dairy? Exploring the Options

"Today, I want to address a question from a regular listener who reached out on Facebook: I'm lactose intolerant, but I love dairy products. Do I have to give them up?", opened dietitian Dr. Maya Roseman during the "Myth Corner" segment on her radio show 103fm.

"First, let’s put your mind at ease; this isn’t a rare issue. It's estimated that around 70% of adults worldwide suffer from a deficiency of lactase, the enzyme that breaks down lactose, the sugar in milk, in our intestines. Without this enzyme, consuming dairy can lead to stomach aches, gas, sometimes diarrhea," she explained. "These days, there are many lactose-free dairy products available, like lactose-free milk. You can also take a capsule containing an enzyme called lactase when you consume dairy, which then breaks down lactose in the intestines."

Dr. Roseman mentioned a recent study investigating whether consuming dairy could increase lactase production in the intestines. According to the results, there is no link between dairy consumption and the amount of enzyme the body produces. However, something else interesting occurred—the consumption of dairy promoted the growth of bacteria in the colon that love lactose. These bacteria produced the necessary enzyme, reducing stomach pain and symptoms post-dairy consumption. You can try consuming a moderate amount of dairy to see if the effects diminish for you after a few days."

"It's important to note that yellow cheese contains almost no lactose. How can you tell? On the dairy product packaging, the label will list 'carbohydrates.' All carbohydrates in dairy products (without added sugar) are lactose. For example, if something is marked with 5 carbohydrates, it means there are 5 grams of lactose per 100 grams of product. For instance, a cup of milk contains 10 grams of lactose (about two teaspoons), which is a lot. Yellow cheese usually lists carbohydrates as 0.1 or a number close to zero, making most hard cheeses suitable even for those with this sensitivity to dairy products." Finally, Dr. Roseman emphasized that any dietary changes should be accompanied by medical consultation, and her advice is no substitute for professional medical guidance.