Can lactose intolerant people consume dahi?

Is dahi lactose-free?

No. Dahi, the Indian curd or yogurt made by fermenting milk with bacterial cultures, is a milk product and still contains lactose. Lactose-free versions exist only if the label says so. Do not assume home-set dahi has no lactose.

What does the NIDDK say?

The US National Institute of Diabetes and Digestive and Kidney Diseases suggests that people with lactose intolerance can try yogurt and hard cheeses, because they are lower in lactose than other milk products. It also says most people with lactose intolerance can have some lactose without symptoms: research suggests many people can have about 12 grams, roughly one cup of milk, with no or only mild symptoms. Drinking small amounts with meals and adding dairy gradually may help. The NIDDK also says lactose-free and lactose-reduced products are just as healthy as regular milk products.

The NIDDK page does not discuss dahi by name, so what follows about dahi is general guidance, not a medical claim.

How can you test your own limit?

1. Start with two or three tablespoons of plain dahi with a meal.
2. Wait a few hours and note any bloating, gas, cramps or loose stools.
3. If you feel fine, increase the amount over a few days.
4. If symptoms come back, go back to the last amount that worked.

Individual tolerance differs a lot. Fresh dahi, sour dahi, thick strained dahi and sweetened dahi can all feel different, so judge each one.

What are the alternatives?

• Lactose-free yogurt or lactose-free milk set into curd
• Plant-based yogurts (check protein, calcium and added sugar on the label)
• Taking a lactase enzyme product, if your doctor agrees

When should you see a doctor?

If symptoms are severe, include blood, weight loss or continue when you avoid dairy, see a doctor. Milk allergy is different from lactose intolerance, and people with a milk allergy should not eat dahi at all.