What are the benefits of milk for lactose intolerant people?

Can lactose intolerant people drink milk?

Often, yes, in some form. The US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says many people with lactose intolerance can have about 12 grams of lactose, roughly one cup of milk, with no symptoms or only mild ones. Tolerance differs from person to person.

Benefits of lactose-free milk

• It keeps milk’s calcium, protein and other nutrients. NIDDK says lactose-free and lactose-reduced products are just as healthy as regular milk.
• It prevents the gas, bloating and diarrhea many people get from lactose.
• It helps you meet calcium and vitamin D needs, which can be low if you avoid dairy entirely.

How lactose-free milk works

It is cow’s milk treated with the enzyme lactase, which breaks lactose into simpler sugars. It tastes slightly sweeter and is found in many grocery stores.

Other ways to include dairy

• Have small amounts with meals.
• Add dairy gradually.
• Choose yogurt and hard cheeses, which are lower in lactose.
• Use lactase tablets or drops.

Plant milk options

Soy, oat, almond and other plant milks have no lactose. NIDDK mentions soy milk with added calcium as a calcium source. Check the label for calcium and vitamin D.

What to avoid

• Anything with milk, lactose, whey, curds or milk solids on the ingredient list.
• Nondairy creamers and whipped toppings, which may still contain lactose.

When it is not lactose intolerance

A milk allergy is different. Lactose-free milk is still cow’s milk and is not safe for milk allergy. See a doctor if symptoms are severe or unclear.