Lactose Intolerance
Dairy foods and lactose intolerance
Lactose intolerance doesn’t always mean cutting out dairy. With the right choices, many can still enjoy its benefits. Learn the science behind lactose intolerance and how certain dairy foods may still work for you.
Lactose intolerance occurs when the body has difficulty digesting lactose, a sugar naturally found in milk and other dairy products. This can lead to symptoms such as diarrhoea, abdominal pain, bloating and flatulence.
These symptoms can happen when there isn't enough lactase (the enzyme needed to break down lactose), in the gut. While some may think it's a complete absence of lactase, it's often more of a deficiency, meaning the body still produces some lactase but not enough to fully digest large amounts of lactose.
Think of it like running out of petrol halfway to your destination: your body starts the digestion process but it doesn’t quite make it to the finish line.
As lactose intolerance is sometimes confused with other medical problems, it is best to get a diagnosis from a health professional. Other issues, like stress, certain medications, caffeine or other food intolerances may also be at play.
Among people diagnosed with lactose intolerance, the amount of lactose that can be tolerated will vary from person to person. Some people can enjoy their morning latte without issue, while others might feel the effects after just a few bites of ice cream. It’s all about knowing your limits and finding what works for you.
When it comes to dairy foods and lactose intolerance there is some confusion in the community. Many people misunderstand “low lactose" or "lactose free" to mean dairy free. Yet evidence shows many people can still enjoy certain dairy foods even with lactose intolerance.
Skipping dairy isn’t always necessary. For those removing dairy entirely, it’s important to remember that dairy contains essential nutrients linked to good wellbeing and multiple health benefits. That’s why it’s a good idea to work out an eating plan that includes the right kinds of dairy in a way your body can tolerate. Here’s how:
Recommendations for lactose intolerance
For those with lactose intolerance, the Australian Dietary Guidelines recommend:
- Up to 250ml of milk per day, especially when consumed with other foods or spread throughout the day.
- Hard cheeses, which contain virtually no lactose.
- Yoghurt, which contains beneficial bacteria that aid in lactose digestion.
- Lactose-free milk, which offers similar nutrients to regular milk.