While milk, yoghurt and cheese products are generally recognised as nutritious food choices, not everyone can always enjoy what dairy has to offer

Some people have an allergy to cow’s milk and have to avoid dairy products completely, but for those with lactose intolerance, dairy isn’t off the cards completely!

So, what is lactose intolerance, how do you know if you have it, and what dairy products can you still consider consuming?

What is lactose intolerance?

Lactose is the naturally occurring sugar in cow’s milk. When consumed, lactose is digested and broken down into smaller units by an enzyme called lactase, before it is absorbed in the body. Lactose intolerance can occur when we consume more lactose than our body can digest.  Common symptoms of lactose intolerance include bloating, flatulence, diarrhoea and stomach cramps – usually within 30 minutes – two hours of consuming food or drink that contains lactose. 

How common is lactose intolerance?

It’s important to visit your GP to correctly diagnose digestive issues and avoid unnecessary dietary restrictions. Before visiting your GP, keep a diary of what you eat and drink, and record symptoms you experience. Your GP may suggest removing lactose from your diet for a week or two to see if this relieves symptoms. Further testing may be recommended by your GP to confirm if you have lactose intolerance. This can include a hydrogen breath test or a lactose tolerance test. 

How do I know if I have lactose intolerance?

It’s important to visit your GP to correctly diagnose digestive issues and avoid unnecessary dietary restrictions. Before visiting your GP, keep a diary of what you eat and drink, and record symptoms you experience. Your GP may suggest removing lactose from your diet for a week or two to see if this relieves symptoms. Further testing may be recommended by your GP to confirm if you have lactose intolerance. This can include a hydrogen breath test or a lactose tolerance test. 

What dairy products can I still consider?

While those with cow’s milk protein allergy should not eat any products containing dairy, this is not the case for those with lactose intolerance. If you have lactose intolerance, reducing your lactose intake, rather than avoiding it completely, is recommended. In fact, completely eliminating lactose from the diet can actually worsen the symptoms when lactose is consumed.

Dairy is a source of essential nutrients, including protein, calcium, B vitamins, phosphorus and potassium and unnecessary restriction can lead to a lack of certain nutrients that are important for good health unless an effort is made to get them from other foods.

Most people with lactose intolerance can still eat some dairy products and many can have up to a glass of milk every day, particularly if spread out over the day and consumed with meals. Most hard cheeses are low in lactose e.g. Cheddar, Colby, and Edam. Due to their lactose fermenting cultures, yoghurts can help further aid lactose digestion within the gastrointestinal tract so also tend to be well tolerated. There are also low or zero lactose milks available like Anchor Zero Lacto which have been treated with the enzyme lactase to break down the lactose.

If you think you might have lactose intolerance, see your health professional for a proper diagnosis and dietary advice tailored to your individual needs. Lactase tablets can help the body better digest lactose, your health professional can advise if this is suitable for you.