Can You Get Used to Drinking Milk? Retraining Your Gut for Better Tolerance

December 8, 2025 •

4 min read

Approximately 65% of the human population has a reduced ability to digest lactose after infancy, a condition known as lactase non-persistence. For many, the answer to 'can you get used to drinking milk?' lies not in reversing this genetic trait, but in successfully re-adapting the gut's microbial community to handle lactose.

Quick Summary

Gradual reintroduction, supported by small portions, consuming milk with other foods, and selecting lower-lactose products, can help the gut adapt and improve milk tolerance over time. Distinguish between intolerance and allergy before starting.

Key Points

Gut Microbiome: The gut's bacteria can adapt to digest more lactose, increasing functional tolerance, even if your body produces less lactase.
Gradual Exposure: Start with small, manageable portions of milk and increase intake slowly over several weeks to allow your system to adjust.
Pair with Food: Consuming milk alongside other foods, especially fats and solids, slows down the digestive process, which can prevent or reduce symptoms.
Choose Low-Lactose Dairy: Opt for hard cheeses and yogurt with active cultures, which are naturally lower in lactose and easier to digest.
Use Supplements: Over-the-counter lactase enzyme supplements can be a helpful tool for managing symptoms when you consume dairy.
Intolerance vs. Allergy: Be sure your issue is lactose intolerance and not a milk protein allergy, which is a different and potentially more serious condition.
Stay Consistent: Regular, consistent consumption of tolerated amounts helps maintain and further improve your gut's lactose-digesting capabilities.

Understanding Lactose Intolerance and Gut Adaptation

Many people experience digestive discomfort after consuming dairy products due to lactose malabsorption. This occurs when the small intestine doesn't produce enough of the enzyme lactase, which is needed to break down lactose, the sugar found in milk. Without sufficient lactase, undigested lactose moves to the large intestine, where it is fermented by gut bacteria, causing symptoms like bloating, gas, and diarrhea. It's crucial to differentiate this from a milk allergy, which is an immune system response to milk proteins and should be managed under a doctor's supervision.

However, research has shown that the gut microbiome—the community of bacteria in your digestive system—is highly adaptable. By consuming small quantities of lactose regularly, you can train these intestinal bacteria to assist in breaking down the sugar, effectively increasing your functional tolerance. This isn't about making your body produce more lactase, but rather about enlisting your gut's microbial workforce to help with digestion.

The Step-by-Step Guide to Retraining Your Gut

Building tolerance to milk is a process that requires patience and a gradual approach. Here is a recommended strategy for those with mild to moderate lactose intolerance looking to reintroduce dairy.

Step 1: Start with Small Amounts

Begin with a very small portion of milk, such as a quarter cup (about 60ml), consumed with a meal. This initial dose helps assess your current tolerance level without causing significant discomfort. Consuming milk with other foods is key, as it slows down the digestive process, giving your system more time to process the lactose.

Step 2: Gradually Increase Intake

If you tolerate the initial small portion for a few days without significant symptoms, you can begin to increase the amount slowly. For instance, after a few days of consuming 1/4 cup, move up to a 1/2 cup with a meal. The pace of increase should be guided by your body's response. Don't rush; a slow and steady approach is more likely to succeed.

Step 3: Choose Your Dairy Wisely

Not all dairy products contain the same amount of lactose. Hard cheeses and yogurt, for example, typically have less lactose than fluid milk, and the active cultures in yogurt can help with digestion. Incorporating these products can be a gentler way to start re-acclimating your gut. You can also explore lactose-free milk products, which have the lactase enzyme added to them during processing, making them easier to digest while still providing the nutritional benefits of milk.

Step 4: Consistency is Key

Regular, consistent exposure to lactose is what helps retrain your gut bacteria. Drinking a small amount of milk once or twice a day, or consuming dairy products frequently, will keep your microbial helpers active and enhance your body's ability to process lactose.

Managing Discomfort: Other Strategies

Beyond the gradual reintroduction method, several other strategies can help manage the discomfort associated with lactose malabsorption.

Pair with Food: As mentioned, always drink milk with a meal. Combining milk with solid food, particularly fats, can significantly slow down digestion.
Take Lactase Supplements: Non-prescription lactase enzyme tablets or drops, such as Lactaid, can be taken just before consuming dairy to help break down lactose.
Try Probiotics: Some evidence suggests that probiotics, particularly those found in yogurt with live, active cultures, may help the body digest lactose.
Monitor Your Symptoms: Keep a food diary to track what you eat and any symptoms you experience. This can help you identify your personal threshold and pinpoint which dairy products or amounts cause you trouble.

Comparison of Dairy Products and Lactose Content


Dairy Product	Typical Lactose Content (per serving)	Ease of Digestion (for LI)
Fluid Milk (Cow's)	~12 grams per 1 cup	Hardest
Lactose-Free Milk	Negligible	Easiest
Hard Cheeses (e.g., Cheddar, Swiss)	<1 gram per serving	Easiest
Yogurt with Live Cultures	~5-8 grams per 1 cup	Moderate (bacteria aids digestion)
Ice Cream	~9-12 grams per 1/2 cup	Hard (often high in fat, but still high lactose)
Butter	Very low	Very easy
Sour Cream	Low	Easy

Nutritional Benefits of Reincorporating Dairy

Successfully incorporating milk back into your diet provides access to a rich source of essential nutrients that are vital for overall health. Milk is an excellent source of high-quality protein, calcium, vitamin D, potassium, and B vitamins. For children, dairy intake is crucial for bone development, and in adults, it helps maintain bone mineral density, reducing the risk of osteoporosis. A balanced diet that includes dairy can also offer benefits like enhanced hydration and muscle recovery after exercise. For more information on the benefits of dairy, a comprehensive resource can be found on the U.S. Dairy website.

Conclusion

Can you get used to drinking milk? The answer for many with lactose malabsorption is a cautious 'yes,' provided you approach it with a strategic, gradual reintroduction plan. By starting with small amounts, consuming milk with other foods, and leveraging lower-lactose products and lactase supplements, you can train your gut to better tolerate dairy. This process requires patience, but for those who succeed, it opens the door to enjoying a nutritious and versatile food group without the previous digestive discomfort. Always consult a healthcare provider to rule out other conditions and to get personalized dietary advice before making significant changes.

Frequently Asked Questions

Primary lactose intolerance, which is genetic, cannot be permanently reversed because the body doesn't produce the necessary lactase enzyme. However, you can increase your functional tolerance by training your gut bacteria to assist in digesting lactose through gradual exposure.

The timeline varies greatly among individuals. Some studies suggest that with consistent, gradual reintroduction, individuals can see improvements in as little as 10 days, while for others it may take several weeks.

It is better to drink milk with a meal. The presence of other foods, especially fat, slows down digestion, allowing the small intestine more time to process the lactose and minimizing symptoms.

Hard cheeses (like cheddar and Swiss) and yogurt with live, active cultures are generally the easiest to tolerate. Hard cheeses contain very little lactose, and the bacteria in yogurt help predigest the lactose.

Yes, both can help. Lactase enzyme supplements break down lactose directly. Probiotics, especially those from yogurt or supplements, can help cultivate a gut microbiome that is better equipped to digest lactose.

If you experience symptoms, scale back to the last amount you tolerated comfortably and hold there for a longer period. Avoid increasing the dose until your body no longer reacts negatively to the current amount.

Lactose intolerance is a digestive issue caused by an inability to break down lactose, the sugar in milk. A milk allergy is a potentially serious immune system reaction to the proteins in milk. The reintroduction method should only be attempted for lactose intolerance, not milk allergies.