How to train your body to eat dairy?: A strategic guide to reintroducing dairy

October 19, 2025 •

4 min read

Millions of people worldwide experience some form of lactose intolerance as they age, with symptoms ranging from mild to severe. If you've been avoiding dairy but miss it, you might be wondering, "How to train your body to eat dairy?" The good news is, for many, it's possible to reincorporate dairy products into a balanced diet with a strategic and gentle approach.

Quick Summary

A strategic, gradual reintroduction of dairy can help the gut microbiome adapt to digesting lactose. Starting with small portions of low-lactose products like aged cheeses and yogurt, paired with meals, can minimize discomfort and aid the process of building tolerance over time.

Key Points

Start Gradually: Begin with small, manageable amounts of dairy, increasing slowly over time.
Choose Low-Lactose Options: Focus on naturally lower-lactose products like hard cheeses and yogurt with active cultures, as they are easier to digest.
Combine with Meals: Eating dairy with other foods can slow digestion and help your body process lactose more effectively.
Incorporate Probiotics: Fermented dairy products like yogurt and kefir can introduce beneficial bacteria that aid in lactose digestion.
Consider Supplements: Over-the-counter lactase enzyme supplements can help break down lactose and prevent symptoms.
Distinguish Allergy from Intolerance: This approach is for lactose intolerance, not a milk protein allergy, which requires complete avoidance.
Keep a Food Diary: Track your intake and symptoms to identify your personal tolerance level.

Understanding Your Dairy Sensitivity

Before starting a reintroduction plan, it is crucial to understand the type of sensitivity you have. The primary distinction is between lactose intolerance and a true milk protein allergy. Lactose intolerance is caused by a deficiency in the lactase enzyme, which breaks down the milk sugar, lactose. When undigested lactose reaches the large intestine, it can cause gas, bloating, and diarrhea. A milk protein allergy, however, is an immune system reaction to the proteins in cow's milk (casein and whey), which can trigger more severe allergic reactions and requires complete avoidance. This guide is intended for those with lactose intolerance, not a milk allergy. If you suspect an allergy, consult a doctor immediately.

The Gradual Reintroduction Strategy: The 'Milk Ladder' Approach

For individuals seeking to reintroduce dairy after a period of avoidance, a gradual, step-by-step method—often called a 'milk ladder'—is recommended. This approach allows your digestive system to adapt by starting with highly processed and baked dairy, which contain less active lactose, and slowly progressing to less-processed forms. The key is consistency and patience.

Strategic Steps to Reintroduce Dairy

Start Small: Begin with a very small serving, such as a quarter-cup of milk with a meal, and observe how your body reacts. For some, this might be a single bite of hard cheese or a crumb of a biscuit containing milk powder. Wait for a few days to monitor symptoms before increasing the amount.
Pair with Other Foods: Eating dairy alongside other foods, especially fiber-rich meals, can slow down the digestive process. This slower digestion gives your body more time to process the lactose, potentially reducing symptoms.
Choose Lower-Lactose Options: Not all dairy is created equal when it comes to lactose content. Aged, hard cheeses like cheddar and parmesan contain very little lactose, while yogurts with live, active cultures produce their own lactase, aiding digestion. Ghee and clarified butter are often well-tolerated because they contain virtually no lactose.
Boost with Probiotics: Consuming probiotic-rich fermented dairy products like kefir or yogurt can help improve gut health and potentially aid in lactose digestion over time. The healthy bacteria in these products can assist in breaking down lactose. Some studies suggest that regular, small amounts of dairy can even train gut bacteria to better digest lactose.
Use Lactase Enzyme Supplements: Over-the-counter lactase enzyme tablets or drops (like Lactaid) can be a useful tool. Taking them just before consuming dairy can provide the enzyme your body lacks, preventing symptoms. These are a temporary aid and do not train your body to produce more lactase.

Comparing Dairy Options for Sensitive Stomachs

This table outlines the relative digestibility of various dairy products for those with lactose sensitivity, ordered from easiest to most difficult to digest.


Dairy Product	Lactose Content	Digestibility Level	Best for Reintroduction
Ghee / Clarified Butter	Extremely Low	High	Yes, often tolerated first
Aged Hard Cheeses (e.g., Cheddar, Parmesan)	Very Low	High	Yes, a great starting point
Yogurt & Kefir (with live cultures)	Low	Medium-High	Yes, probiotics aid digestion
Lactose-Free Milk	Negligible	Very High	Yes, contains added lactase
Soft Cheeses (e.g., Ricotta, Cottage Cheese)	Medium	Medium-Low	Proceed with caution
Milk (pasteurized)	High	Low	Most difficult for reintroduction
Ice Cream	High	Low	Most difficult for reintroduction

Monitoring Your Body's Response

Throughout the reintroduction process, it is vital to monitor your body's reaction and adjust your plan accordingly. Keep a food and symptom diary, noting the type and amount of dairy consumed, when it was eaten, and any symptoms that arise. If you experience any symptoms, such as bloating, gas, or stomach discomfort, scale back to the previous step or amount that was tolerated well.

Potential Complications and When to Seek Help

While managing symptoms through dietary changes is effective for many, it is not a cure for primary lactose intolerance. If you are significantly restricting dairy, you may miss out on essential nutrients like calcium and vitamin D. Ensure you incorporate other calcium-rich foods like leafy greens, fortified cereals, and canned fish. For personalized guidance, consider consulting a healthcare provider or a registered dietitian who can help you develop a safe and effective reintroduction plan.

Conclusion

For many people with lactose intolerance, dairy does not have to be permanently off the table. By employing a gentle, phased reintroduction strategy, starting with low-lactose products and small quantities, and paying close attention to your body's signals, you can often build a degree of tolerance. Paired with probiotics and lactase supplements, this strategic approach can help you once again enjoy the nutritional benefits and taste of dairy with minimal discomfort. The key is to proceed with patience and consistency, allowing your digestive system to slowly adapt. For more information on dietary management of lactose intolerance, visit the National Institute of Diabetes and Digestive and Kidney Diseases website.

Frequently Asked Questions

Lactose intolerance is a digestive issue caused by the body's inability to break down the sugar (lactose) in milk due to insufficient lactase enzyme production. A milk allergy is an immune system reaction to the protein in milk (casein and whey), which can cause more serious, immediate allergic reactions.

Yogurt with live and active cultures is often easier to digest than milk because the bacteria in the yogurt produce lactase, which helps to break down much of the lactose before you consume it.

Aged hard cheeses such as cheddar, parmesan, and Swiss contain very low amounts of lactose and are often well-tolerated by individuals with lactose intolerance.

For primary lactose intolerance, there is no cure, as it is a natural reduction of the lactase enzyme over time. However, many people can successfully manage their symptoms and increase their tolerance by gradually reintroducing dairy and using strategic methods.

Yes, probiotics found in certain fermented dairy products like yogurt and kefir can help populate your gut with beneficial bacteria that may assist in digesting lactose. Research suggests that regularly consuming small amounts of dairy may help train your intestinal bacteria.

Lactase supplements can be used to help digest lactose and prevent symptoms. They are a helpful tool, but they do not train your body to produce more lactase on its own. They can be used alongside a gradual reintroduction plan.

If you experience symptoms after increasing your dairy intake, you should return to the previous level that you tolerated well. If you are following a structured plan like a 'milk ladder', simply step back and wait a few weeks before trying again.