How to make dairy easier to digest: A guide to comfortable nutrition

October 10, 2025 •

4 min read

Globally, an estimated 68% of the population has a reduced ability to digest lactose after infancy, a condition known as lactose malabsorption. Learning how to make dairy easier to digest can help manage uncomfortable symptoms like bloating and gas while retaining essential nutrients in your diet.

Quick Summary

This guide explains how to improve dairy tolerance by choosing low-lactose foods, using lactase supplements, incorporating fermented products, and adjusting consumption habits for better digestive comfort.

Key Points

Choose Low-Lactose Options: Opt for naturally low-lactose dairy like hard, aged cheeses (Parmesan, cheddar) or fermented products like yogurt with live cultures and kefir, which are easier on the digestive system.
Take Lactase Enzyme Supplements: Use over-the-counter lactase tablets or drops before consuming dairy products to help your body break down the lactose.
Incorporate Dairy with Meals: Pairing dairy with other foods can slow down digestion, allowing the body more time to process lactose and reducing the likelihood of symptoms.
Consume Smaller, Controlled Portions: Test your personal tolerance by consuming smaller servings of dairy throughout the day instead of a large amount at once.
Use Lactose-Free Alternatives: Take advantage of the wide range of lactose-free cow's milk and plant-based options like almond, soy, and oat milk, ensuring they are fortified with essential nutrients.
Consider Goat's Milk: For some, goat's milk is more easily digested than cow's milk due to different protein and fat structures.
Mind Your Nutrients: If significantly reducing dairy, ensure you get sufficient calcium and vitamin D from fortified foods or other non-dairy sources.

For many, dairy provides a rich source of calcium, protein, and vitamins. However, digestive issues often arise from lactose intolerance, a common condition where the body produces insufficient amounts of the lactase enzyme. This enzyme is crucial for breaking down lactose, the sugar found in milk. When undigested lactose reaches the large intestine, gut bacteria ferment it, leading to uncomfortable symptoms.

Thankfully, experiencing digestive distress from dairy doesn't mean you need to cut it out entirely. By employing a few simple strategies, you can continue to enjoy the nutritional benefits of dairy products.

Understanding the Root Cause

Lactose intolerance is not the same as a milk allergy, which is an immune response to milk proteins. Lactose intolerance, on the other hand, is a digestive issue caused by lactase deficiency. This can occur due to several factors:

Primary Lactose Intolerance: The most common type, where lactase production naturally decreases after infancy.
Secondary Lactose Intolerance: Caused by injury, illness, or surgery affecting the small intestine, but can sometimes be reversed if the underlying condition is treated.
Congenital or Developmental: A rare genetic disorder where infants are born without lactase.

Smart Dairy Choices for Better Digestion

Not all dairy products contain the same amount of lactose. Making informed choices at the grocery store can significantly reduce symptoms.

Fermented Dairy and the Role of Probiotics

Fermented products are often more easily digested because the bacteria used in the culturing process break down some of the lactose.

Yogurt and Kefir: Look for yogurt with "live and active cultures." The beneficial bacteria (probiotics) in these products can help your body digest lactose more effectively. Kefir, a fermented milk drink, also has a rich probiotic profile.
Goat's Milk: Some individuals find goat's milk easier to digest. It has a slightly different protein structure and is naturally lower in lactose than cow's milk.

The Best Low-Lactose Cheeses

As cheese ages, the lactose ferments and is converted into lactic acid, meaning aged, hard cheeses are naturally very low in lactose.

Hard, Aged Cheeses: Parmesan, sharp cheddar, and Swiss cheese are excellent choices.
Fresh Cheeses: While cottage cheese and ricotta contain low levels of lactose, soft cheeses like cream cheese and processed cheese slices tend to have higher amounts.

Adjusting Your Consumption Habits

Changing how and when you consume dairy can also make a difference.

Eat Dairy with Meals: Consuming dairy along with other foods, particularly solid, fiber-rich foods, can slow down the digestive process. This allows the body more time to process the lactose, which can reduce symptoms.
Consume Smaller Portions: Instead of a large glass of milk, try smaller servings throughout the day. Many people can tolerate up to 12 grams of lactose (the amount in about one cup of milk) at a time with minimal symptoms.
Gradual Reintroduction: Some studies suggest that gradually reintroducing dairy can help your gut bacteria adapt and improve your tolerance over time.

The Supplement Solution

For times when you can't control the dairy content of your food, supplements offer a reliable solution.

Lactase Enzyme Supplements: Available in tablets, capsules, or chewable forms (e.g., Lactaid), these supplements provide the missing lactase enzyme. You take them just before eating or drinking dairy products to help break down the lactose in your food.
Probiotic Supplements: While probiotic-rich foods are beneficial, supplements can provide a concentrated dose of beneficial bacteria, which may help improve overall gut health and lactose digestion.

Exploring Lactose-Free and Dairy-Alternative Products

If you prefer to avoid lactose entirely, the market offers a wide variety of excellent substitutes.

Lactose-Free Dairy Products: These are regular dairy products (milk, yogurt, cheese) with the lactase enzyme already added, pre-digesting the lactose for you. They offer the same nutritional profile as their regular counterparts.
Plant-Based Alternatives: For those with more severe intolerance or who prefer a plant-based diet, options like almond, soy, oat, and coconut milk are naturally lactose-free. Be sure to choose varieties fortified with calcium and vitamin D to ensure adequate nutrient intake.

Comparison of Dairy Product Digestibility


Product Category	Lactose Content	Digestibility Notes
Regular Milk	High	Contains the highest amount of lactose and is often the most problematic for lactose-intolerant individuals.
Lactose-Free Milk	Virtually Zero	Lactase enzyme is added to break down lactose, making it easy to digest for most.
Yogurt (with active cultures)	Lower	The live bacterial cultures help break down lactose, making it generally well-tolerated by many.
Hard, Aged Cheese	Very Low	The aging process naturally reduces lactose, making hard cheeses a safe bet for most people with intolerance.
Kefir	Low	Similar to yogurt, the fermentation process makes kefir easier to digest due to the presence of probiotics.
Soft Cheeses	Moderate to High	Fresh, soft cheeses like ricotta and cream cheese have higher lactose levels and may cause symptoms.

Key Nutrient Considerations

Dairy is a primary source of calcium and vitamin D for many. If you significantly reduce your dairy intake, you must get these vital nutrients from other foods to maintain bone health.

Calcium-Rich Sources (non-dairy):

Leafy green vegetables (kale, broccoli)
Fortified juices and cereals
Canned salmon with bones
Tofu

Vitamin D Sources (non-dairy):

Fortified plant-based milks
Fatty fish (salmon, tuna)
Egg yolks

Conclusion

Having difficulty digesting dairy doesn't require a complete dietary overhaul. By understanding the causes of lactose intolerance and implementing strategic changes—like opting for low-lactose products, consuming dairy with meals, and utilizing supplements—you can find a comfortable balance. Experimenting with different products and portion sizes will help you discover your personal tolerance level. These simple adjustments can ensure you continue to enjoy the taste and nutrition of dairy without the associated discomfort. For further reading and information on lactose intolerance, consult a trusted medical resource like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

Lactose intolerance is a digestive issue caused by a deficiency of the lactase enzyme needed to break down lactose, the sugar in milk. A milk allergy, however, is an immune system response to the proteins in milk, and can trigger more severe reactions.

No, not all cheeses are low in lactose. Hard, aged cheeses like Parmesan, cheddar, and Swiss have very low lactose content because the lactose is fermented during the aging process. Softer, fresh cheeses like cottage cheese and ricotta contain low levels, but can still cause symptoms in some individuals.

Most people with lactose intolerance can tolerate small amounts of dairy. Strategies like consuming smaller portions with meals, using lactase supplements, or opting for lactose-free milk can help you continue to enjoy dairy without discomfort.

Probiotics, the beneficial bacteria found in fermented dairy products like yogurt and kefir, help break down lactose. Consuming these products introduces live, active cultures into your gut that assist with digestion.

There is no cure for primary lactose intolerance, where lactase production naturally decreases. However, secondary lactose intolerance, caused by an underlying condition, may be reversible if the small intestine heals over time.

Plant-based milk alternatives like almond, soy, and oat milk are naturally lactose-free, making them easy to digest for those with lactose intolerance. They are a great option for avoiding lactose-related digestive issues.

If lactase supplements or other strategies don't relieve your symptoms, it's best to consult a doctor or a registered dietitian. They can help you determine the cause of your discomfort and create a personalized plan.