Around two-thirds of the Asian population have difficulty digesting lactose, the natural sugar in milk. However, many people with lactose intolerance can still enjoy dairy in moderate amounts or by choosing low-lactose options.

Let’s rewind: Babies have a special enzyme called lactase that helps them digest the natural sugars found in their mother's milk.  As we grow up, we retain the ability to digest lactose (which is also found in cow’s milk) but to different extents.

In regions like Europe where people traditionally consume a lot of milk, most adults continue producing lactase throughout their lives. This means they can comfortably enjoy milk, and only about 5% of the population there is unable to digest lactose, experiencing symptoms like stomach pain, bloating, diarrhea, and cramps.¹

That said, lactose intolerance doesn’t mean you have to avoid dairy altogether. The amount of lactose that causes symptoms can vary among individuals diagnosed with lactose intolerance.² According to the Australian Dietary Guidelines, consuming up to 250ml of milk (equivalent to about 12–15g of lactose) throughout the day or with other foods can often be tolerated without causing symptoms.³

What's more, many dairy products naturally contain little to no lactose. Most hard cheeses, for example, have minimal lactose, and yoghurt contains beneficial bacteria that help digest it. For those who find lactose challenging, lactose-free or low-lactose options like milk and yoghurt are widely available and offer the same nutrients without discomfort.

References

1. Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterol Hepatol. 2017 Oct;2(10):738-746. doi: 10.1016/S2468-1253(17)30154-1. Epub 2017 Jul 7.
2. Savaiano DA, Boushey CJ, McCabe GP. Lactose intolerance symptoms assessed by meta-analysis: a grain of truth that leads to exaggeration. J Nutr. 2006 Apr;136(4):1107-13.
3. National Health and Medical Research Council. Australian Dietary Guidelines Canberra: Commonwealth of Australia; 2013.