Can I train my body to drink milk again? A guide to reintroducing dairy

November 10, 2025 •

5 min read

Worldwide, around 65% of adults have a reduced ability to digest lactose after infancy. For many people, the answer to 'Can I train my body to drink milk again?' is a conditional "yes," as it is often possible to improve one's tolerance to dairy through a careful, gradual reintroduction process. This approach is particularly effective for those with primary lactose intolerance, the most common type, where lactase enzyme production naturally declines with age.

Quick Summary

This guide explores the scientific basis for improving lactose tolerance and provides a gradual reintroduction strategy. It explains the difference between a milk allergy and lactose intolerance, outlines a step-by-step reintroduction plan, and offers practical tips for managing symptoms and maintaining digestive health.

Key Points

Differentiate intolerance from allergy: Confirm that you have lactose intolerance, a digestive issue, rather than a potentially dangerous milk allergy, which is an immune system response.
Re-establish gut bacteria: Retraining involves gradually exposing your gut to small amounts of lactose to help the colon's bacteria adapt and become more efficient at digesting the sugar.
Follow a gradual plan: A step-by-step 'milk ladder' approach, starting with fermented dairy and baked goods before moving to fluid milk, is recommended to minimize symptoms and build tolerance.
Use with meals: Drinking milk with other foods slows down digestion, giving your body more time to process the lactose and reducing the likelihood of discomfort.
Explore supplements and alternatives: Lactase enzyme supplements and lactose-free dairy products are effective alternatives for managing symptoms when following a reintroduction protocol is not feasible.
Support gut health with probiotics: Incorporating other probiotic-rich foods like kefir and sauerkraut can further promote a healthy gut microbiome and aid overall digestion.
Monitor nutrient intake: Ensure you get sufficient calcium and vitamin D from fortified alternatives or supplements if dairy consumption remains limited.
Seek professional guidance: Consult a doctor or dietitian before starting a reintroduction plan to confirm the diagnosis and ensure a safe approach.

Understanding Lactose Intolerance vs. Milk Allergy

Before attempting to reintroduce milk, it is crucial to distinguish between lactose intolerance and a milk allergy. A milk allergy is an immune system response to milk proteins, such as casein and whey, and can trigger severe, even life-threatening, reactions like anaphylaxis. In contrast, lactose intolerance is a digestive issue caused by the body's decreased ability to produce the enzyme lactase, which is needed to break down lactose, the sugar in milk. Symptoms of intolerance, including gas, bloating, cramps, and diarrhea, are uncomfortable but not dangerous.

If you have a diagnosed milk allergy, you should not attempt to reintroduce dairy and must avoid it completely. If you suspect you have lactose intolerance, a doctor can confirm this with a hydrogen breath test or an elimination diet.

The Science Behind Retraining Your Gut

So, why is it possible for some people to increase their tolerance to milk? The key lies in the gut microbiome. The bacteria in your large intestine can adapt and aid in the digestion of lactose, but they need to be regularly exposed to it in small amounts. When you stop consuming dairy, the colony of lactose-digesting bacteria diminishes. By slowly reintroducing lactose, you can help these bacteria re-establish themselves and become more efficient at breaking down the sugar.

Research has shown that many people with lactose malabsorption can tolerate at least 12 grams of lactose—the amount in about one cup of milk—especially when consumed with a meal. Spreading out intake over the day also improves tolerance.

The Gradual Reintroduction Plan

This step-by-step approach, often referred to as a "milk ladder," is designed to build your tolerance slowly and minimize digestive discomfort. Always listen to your body and move at a pace that is right for you. If symptoms reappear, return to the previous, tolerated step and hold there for a while before trying to advance again.

Start with fermented dairy: Begin with products that contain live, active cultures and have already had much of their lactose broken down by bacteria. A small amount of yogurt with live cultures or aged, hard cheeses like cheddar or Parmesan are good starting points. Aim for just a tablespoon or two initially and monitor for symptoms over several days.
Introduce baked milk: Next, try foods where the milk has been highly heated. The heat alters the milk proteins, making them less allergenic, though this primarily benefits those with certain types of mild milk protein sensitivities, not true lactase deficiency. However, the lower dose of lactose in baked goods like muffins or cookies is an excellent way to gradually increase exposure.
Add small amounts of processed milk: Once you tolerate baked goods, move on to processed milk products like cottage cheese or a scoop of ice cream. The high-fat content in ice cream can slow digestion and help with tolerance.
Try small servings of milk with other foods: Begin with a very small serving of regular milk—about a quarter to a half-cup (60-120 ml)—with a full meal. Drinking milk alongside other foods slows the digestive process, giving your body more time to break down the lactose.
Increase portion size and frequency: As your tolerance improves, you can gradually increase the quantity of milk you consume with meals and eventually introduce milk on its own. For example, if you tolerate a half-cup with breakfast, try a half-cup with lunch a week later.

Alternative strategies and considerations

Beyond the milk ladder, several other tactics can help manage lactose intolerance and aid in digestion:

Lactase enzyme supplements: Over-the-counter lactase tablets or drops (e.g., Lactaid) can be taken just before consuming dairy to help break down the lactose. This provides the enzyme your body lacks.
Lactose-free and lactose-reduced products: Most supermarkets offer a wide range of these products, from milk to ice cream, which are pre-treated with the lactase enzyme.
Probiotics and digestive support: Consuming probiotic-rich foods like kefir or sauerkraut can boost the population of beneficial bacteria in your gut, improving your overall digestive health.
Nutrient awareness: If you choose to limit dairy, be mindful of your intake of nutrients like calcium and vitamin D. Fortified non-dairy alternatives, leafy greens, and supplements can help fill any nutritional gaps.

Dairy reintroduction plan comparison


Feature	Gradual Reintroduction Protocol	Lactase Enzyme Supplements	Lactose-Free Products
Mechanism	Stimulates bacterial adaptation in the gut over time by slowly increasing exposure.	Provides the missing lactase enzyme externally, breaking down lactose before digestion.	Offers dairy products where the lactose is already broken down by added lactase.
Speed of results	Takes weeks to months to see improved, long-term tolerance.	Immediate effect, offers relief with each dose, but does not train your body.	Immediate relief from lactose, with no digestive discomfort from the product itself.
Cost	Minimal, relies on incorporating specific, and often less expensive, dairy types gradually.	Ongoing expense for the supplements, which must be taken with each dairy consumption.	Can be more expensive than regular dairy, depending on the brand and product type.
Effort	Requires patience, careful tracking, and adherence to a structured, incremental plan over time.	Simple to take, but requires planning to have the supplements on hand when consuming dairy.	Convenient and easy to use as a direct substitution for regular dairy.
Effect on microbiome	Directly influences and helps diversify the gut microbiome to improve lactose digestion.	No direct impact on improving the body's natural lactose-digesting capacity.	No impact on improving the body's natural lactase production or the gut microbiome's ability to digest lactose.

Conclusion

For those with lactose intolerance, the hope of consuming milk again can be realized through a strategic and patient approach. By understanding the difference between an allergy and an intolerance, leveraging the science of gut bacterial adaptation, and following a slow reintroduction protocol, many individuals can increase their tolerance and reincorporate dairy into their diets. The journey requires patience and attention to your body's signals. Consulting a doctor or a registered dietitian is always a good idea to ensure a safe and successful reintroduction plan that meets your nutritional needs and health goals.

Frequently Asked Questions

A milk allergy is an immune reaction to milk proteins, with symptoms ranging from hives to anaphylaxis. Lactose intolerance is a digestive issue caused by a lack of the lactase enzyme, leading to symptoms like bloating, gas, and diarrhea. If you suspect an allergy, consult a doctor immediately.

For most people with primary lactose intolerance, the ability to produce lactase naturally decreases over time and cannot be restored permanently. However, you can significantly improve your tolerance level and manage symptoms effectively through gradual reintroduction and dietary strategies.

The process varies by individual but can take weeks to several months. Patience is key, as a slow, gradual approach is more likely to be successful and cause less discomfort than rushing the process.

Start with fermented dairy products like yogurt with live cultures and hard, aged cheeses like cheddar or Swiss. These have lower lactose content due to the fermentation process, making them easier to digest.

No, lactase enzyme supplements, like Lactaid, provide the missing enzyme externally to help break down lactose. They manage symptoms but do not train your body to produce more lactase or improve your underlying tolerance over the long term.

Adapted from protocols for children, the adult milk ladder is a step-by-step method of gradually reintroducing dairy. It starts with small amounts of foods containing highly processed milk proteins (like in baked goods) and progresses toward fluid milk.

Yes, incorporating probiotics through fermented foods like kefir, kimchi, or supplements can support overall gut health and help establish beneficial bacteria that assist in lactose digestion. This can be a supportive part of the reintroduction process.

If you stop consuming dairy again for an extended period, the lactose-digesting bacteria in your gut may decrease again, potentially causing your intolerance to return. You may need to repeat the reintroduction process to maintain your tolerance level.