Can Lactose-Intolerant People Still Enjoy Dairy?

"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 have 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, and 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 helps break 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 thrive on lactose. These bacteria produced the necessary enzyme, reducing stomach pain and other symptoms after dairy consumption. "You can try consuming a moderate amount of dairy to see if the effects diminish for you after a few days," she suggested.

"It's important to note that yellow cheese contains almost no lactose. How can you tell? On dairy product packaging, the label lists 'carbohydrates.' All carbohydrates in dairy products (without added sugar) are lactose. For example, if a product lists 5 grams of carbohydrates, it contains 5 grams of lactose per 100 grams of product. A cup of milk contains about 10 grams of lactose (roughly two teaspoons), which is a lot. Yellow cheese usually lists carbohydrates as 0.1 grams or close to zero, making most hard cheeses suitable even for those sensitive to dairy."

Finally, Dr. Roseman emphasized that any dietary changes should be accompanied by medical consultation, and her advice is no substitute for professional medical guidance.