When someone is lactose intolerant why can't they drink a lot of milk?
Lactose intolerance means people have difficulty digesting the natural sugar in milk, called lactose. Degrees of intolerance vary, therefore so do symptoms vary. Despite this, most people can tolerate a small amount of milk across the day.
Last updated 09/04/2024
Lactose intolerance is a digestive problem where the body lacks the enzyme to digest lactose, which is a type of naturally occurring sugar mainly found in dairy products. It’s different to a milk or dairy allergy, which is an immune response to the proteins found in dairy products. Common symptoms of lactose intolerance are gut related and include abdominal pain, bloating and diarrhoea.[1]
The rates of lactose-intolerance are estimated at only 1 in 20 Caucasians, however lactose intolerance is more common among Indigenous Australians and people from Asia, Africa, the Middle East and some Mediterranean countries.[2]
The good news is that people with lactose intolerance can usually tolerate a certain amount of lactose a day, although this differs by each person.
The Australian Dietary Guidelines recommend that people with lactose intolerance can manage up to 250ml of cow’s milk (about 12-15g of lactose) each day if it is consumed in small amounts throughout the day with other foods or used in cooking.3 Most types of cheese are very low in lactose and hard cheese like parmesan and cheddar have almost no lactose content. Yoghurt is also generally well digested as the bacteria in yoghurt feed off the lactose and therefore help break it down.[3] Another common and important strategy to enjoy dairy foods with lactose intolerance is to pair the dairy with other foods, which helps with tolerance.
There are also an increasing range of long life and fresh lactose free cow’s milks available in the supermarket dairy aisle. These lactose-free varieties come with added lactase, which is the missing enzyme in people with lactose intolerance. Lactose free milk is available mostly everywhere. Even your local barista is likely to have lactose free cow’s milk – just ask!
If you’re diagnosed with lactose intolerance it’s important to speak with a health professional such as your GP or an Accredited Practising Dietitian about how you can continue to incorporate milk, cheese and yoghurt into your diet. That way you won’t miss out on the essential nutrients and health benefits they provide.
For more information on the importance of milk, cheese and yoghurt for health, visit https://www.dairy.com.au/health
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