The Real Impact of Eating Dairy with Lactose Intolerance

You know dairy doesn't always agree with your body, but sometimes that craving for creamy ice cream or a cheesy slice of pizza is just too hard to resist. So, how bad is it really if you ignore lactose intolerance and indulge? Will you face only a night of digestive discomfort, or could it lead to more serious issues?

The good news: For most people, eating dairy with lactose intolerance is more inconvenient than harmful. Here’s what experts want you to know and how you can still enjoy dairy while minimizing side effects.

What Happens When You Eat Dairy If You’re Lactose Intolerant?

Lactose intolerance occurs when your body doesn’t produce enough lactase the enzyme responsible for breaking down lactose, the sugar found in milk and dairy products. According to the National Library of Medicine, about 65% of people worldwide have reduced lactase production after infancy.

Without enough lactase, lactose moves through your digestive system unabsorbed. In the small bowel, this can draw in extra fluid, causing cramping and diarrhea. Further down, gut bacteria break down the lactose, leading to gas, bloating, and discomfort.

“The symptoms can be unpleasant, but for the vast majority of people, there are no lasting health effects,” explains Shaham S. Mumtaz, MD, a gastroenterologist at Northwestern Medicine Central DuPage Hospital. “Once the lactose passes through your system, you’ll be fine.”

In rare cases (less than 1% of people), individuals may have a milk protein allergy rather than lactose intolerance. This can trigger long-term inflammation and nutrient absorption issues. But for most, the result is temporary digestive upset nothing more serious.

How To Enjoy Dairy Without the Discomfort

You don’t necessarily have to swear off dairy completely. There are strategies that can help you enjoy your favorite treats without the aftermath:

1. Opt for Lactose-Free Dairy Products

Lactose-free milk, yogurt, and cheese have been treated with lactase enzymes, making them easier to digest. Alternatively, plant-based options like almond, oat, or coconut milk provide dairy alternatives without the lactose.

2. Take a Lactase Enzyme Supplement

Products like Lactaid contain the lactase enzyme your body lacks. Taking one just before eating dairy can help your body break down lactose more efficiently, reducing symptoms.

3. Watch Your Portion Size

You may not need to eliminate dairy entirely. Research published in the Journal of Translational Medicine suggests that many people with lactose intolerance can tolerate up to 5 grams of lactose (about half a cup of milk) without symptoms. Yogurt, especially plain varieties, is also often easier to digest thanks to the live cultures that assist in breaking down lactose.

4. Pair Dairy With a Meal

Consuming dairy alongside other foods may slow digestion and reduce symptoms, according to Johns Hopkins Medicine. So enjoy that cheese plate as part of a full meal, not on an empty stomach.

What To Do If You Have Symptoms

So, you gave in to the dairy craving and now you’re regretting it what next?

Dr. Mumtaz recommends taking a lactase enzyme supplement as soon as possible. However, timing matters. If you wait too long after eating, the enzyme may not be as effective. Symptoms like gas, bloating, or diarrhea usually resolve within 4 to 12 hours, depending on the individual.

If you notice digestive issues even when you avoid dairy, talk to your healthcare provider. Some people may mistake other conditions, like irritable bowel syndrome (IBS), for lactose intolerance.

The Bottom Line

In most cases, indulging in dairy while lactose intolerant won’t cause any long-term harm just some short-lived discomfort. With simple strategies like enzyme supplements, lactose-free products, or mindful portion control, you can enjoy your favorite foods without significant side effects.

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