How to Make Lactase Naturally? A Guide to Improving Lactose Digestion

November 17, 2025 •

4 min read

Over half of the world's population experiences a decline in lactase production after infancy, leading to lactose malabsorption. While it's not possible to force your body to make lactase naturally, there are effective, natural strategies to help manage symptoms and improve overall lactose digestion.

Quick Summary

Managing lactose intolerance involves adjusting diet, leveraging probiotics from fermented foods like yogurt and kefir, and gradually reintroducing dairy to promote gut microbiome adaptation.

Key Points

Genetic Limit: It is not possible to naturally increase your body's personal production of lactase if you have primary lactase deficiency, as this is genetically determined.
Colonic Adaptation: Gradually reintroducing small amounts of lactose can train your gut bacteria to better digest it, a process known as colonic adaptation.
Probiotic Power: Certain probiotics and fermented dairy products, like yogurt and kefir with live cultures, contain bacteria that produce lactase-like enzymes to aid digestion.
Low-Lactose Choices: Aged, hard cheeses (cheddar, Swiss, Parmesan) contain very little lactose and are often well-tolerated by those with lactose malabsorption.
Manage Symptoms: To reduce symptoms, eat lactose-containing foods with meals to slow digestion and consider lactose-free products.
Temporary Conditions: Secondary lactose intolerance, caused by gut damage from an infection or illness, may be reversible once the underlying issue is treated.

The Truth About Making Lactase Naturally

Despite what many online resources claim, it is not possible to stimulate your body to produce more lactase if you have genetically determined primary lactase deficiency. In most people worldwide, the gene that produces the lactase enzyme is simply 'switched off' after infancy. The goal, therefore, is not to restart personal enzyme production, but to manage symptoms by aiding the digestion of lactose already present in food. For those with secondary lactose intolerance caused by an illness or injury, lactase production may return once the gut is healed. For primary deficiency, however, natural methods focus on assisting the digestive process through dietary changes and harnessing the power of beneficial gut bacteria.

Colonic Adaptation: Training Your Gut Microbiome

One of the most effective natural strategies for improving lactose tolerance is known as colonic adaptation. This process involves the gradual, consistent introduction of small amounts of lactose into your diet. Instead of increasing your body's lactase, this method encourages the bacteria in your colon to adapt and become more efficient at breaking down lactose.

How to Begin Colonic Adaptation

Start Small: Begin with a very small amount of a lactose-containing food, such as a quarter-cup of milk with breakfast, to see how your body reacts.
Stay Consistent: Regular exposure, not occasional large doses, is key. Consume a small, consistent amount of lactose each day for a few days before increasing the quantity.
Combine with Meals: Eating dairy products with other foods can help slow digestion, giving your system more time to process the lactose and reducing the likelihood of symptoms.
Monitor Symptoms: Pay close attention to your body's response. The goal is to find your personal tolerance threshold and gradually expand it over time.

The Power of Probiotics and Fermented Foods

Certain fermented dairy products and probiotic supplements are powerful tools for managing lactose intolerance. They contain live bacterial cultures that can aid in lactose digestion by producing a lactase-like enzyme.

Probiotic-Rich Foods

Yogurt with Live Cultures: Plain yogurt with live and active cultures is often well-tolerated. The beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, produce lactase that helps break down the lactose in the yogurt itself.
Kefir: This fermented milk drink contains a variety of probiotic bacteria and is often easier to digest than regular milk for people with lactose intolerance.
Other Fermented Foods: While not dairy, foods like sauerkraut and kimchi can support a healthy gut microbiome, which may indirectly improve your digestive health.

Comparison of Natural Lactose Management Methods


Method	How It Works	Pros	Cons
Gradual Exposure	Encourages gut bacteria to adapt and digest lactose.	Can lead to a long-term increase in tolerance; empowers you to control your diet.	Requires patience and consistency; some initial discomfort is possible.
Probiotic-Rich Foods	Live cultures in foods like yogurt contain lactase-like enzymes that aid digestion.	Provides a natural source of digestive assistance; offers additional gut health benefits.	The amount of active bacteria can vary; results may differ between individuals.
Dietary Adjustments	Choosing lower-lactose dairy or consuming dairy with other foods slows transit time.	Immediate symptom reduction; no need for supplements or long-term training.	May require careful meal planning; does not increase innate digestion capability.

Other Dietary Adjustments for Better Digestion

Beyond fermented foods, other small dietary tweaks can make a big difference in managing your symptoms.

Practical Dietary Tips

Choose Hard, Aged Cheeses: Cheeses like cheddar, Parmesan, and Swiss are aged, and much of the lactose is converted to lactic acid during the process. As a result, they contain very little to no lactose and are usually well-tolerated.
Eat Dairy with Meals: Consuming dairy alongside other foods, particularly solid foods, can slow down the overall digestive process. This gives the body more time to handle the lactose load, reducing the chance of discomfort.
Explore Lactose-Free Products: Many supermarkets now offer lactose-free milks and other dairy products where the lactase enzyme has been added during manufacturing to break down the lactose beforehand.

How to Build a Supportive Gut Environment

Supporting a healthy gut goes beyond just managing lactose. A robust gut microbiome can aid overall digestion and potentially improve your body’s handling of lactose. Managing stress levels, which can negatively impact digestion, is also beneficial. For a comprehensive guide on dietary management of lactose intolerance, consult resources from organizations like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Conclusion: Empowering Your Digestive Health

To summarize, the answer to how to make lactase naturally is that you cannot—at least not if your body has stopped producing it. The effective, natural strategies involve working with your body and gut bacteria to manage symptoms and improve overall lactose digestion. By embracing methods like colonic adaptation, incorporating probiotic-rich foods, and making smart dietary adjustments, you can regain control and enjoy dairy products with less discomfort. Remember, individual tolerance levels vary, so listen to your body and adjust your approach accordingly. Always consult with a healthcare provider for personalized advice, especially if you have significant concerns about your digestive health.

Frequently Asked Questions

No, you cannot force your body to produce more lactase by consuming dairy daily. While this might encourage gut bacteria adaptation, it will not restart personal lactase production.

Yes, many people with lactose intolerance find that yogurt with live and active cultures is easier to digest than milk. The bacteria in the yogurt produce their own lactase-like enzymes, which helps break down the lactose.

Colonic adaptation is the process where gradually introducing small, consistent amounts of lactose encourages the bacteria in your colon to adapt and become more efficient at digesting the milk sugar, thereby reducing symptoms.

Lactase supplements provide an external source of the enzyme, they do not increase your body's own production. They are a common way to manage symptoms but are not a 'natural' remedy in the sense of stimulating internal production.

Primary lactose intolerance, which is a genetic condition, is not curable. Secondary lactose intolerance, caused by temporary gut damage, may improve or disappear once the underlying condition is resolved.

Hard, aged cheeses contain very little lactose because most of it is broken down into lactic acid during the aging and fermentation process. This makes them significantly easier for people with low lactase levels to digest.

Yes, this is very common. The genetically programmed decline in lactase production typically happens gradually as people age, often during or after adolescence, leading to adult-onset lactose intolerance.