Dairy-free is the new buzzword, especially among the younger generation — with many opting for a lactose free lifestyle. But is lactose intolerance the real problem, or are we simply hopping onto a bandwagon? So, let’s take a closer look at lactose, how it can affect digestion, and whether or not it’s possible to eat dairy without the discomfort.
What is this lactose thing and why is it a problem?
Lactose is a naturally occurring sugar in milk and other dairy products. Your body requires an enzyme called lactase to properly break it down and absorb it, and lactase is made in the small intestine. In many people, this enzyme works just fine. However, for some people, lactase production declines with age, leaving them unable to fully break down lactose. This causes the dreaded symptoms of lactose intolerance: bloating, gas, diarrhoea and stomach cramps.
The condition sounds painful, but lactose intolerance is not life threatening, and it’s surprisingly common. In fact, about 65 percent of the world’s adult population has some form of lactose intolerance.
Degrees of lactose intolerance: Not all intolerances are the same
Lactose intolerance is not a one-size-fits-all condition. It varies in intensity from a little discomfort after eating a large amount of dairy to severe responses from just consuming a splash of milk. Some can barely tolerate any lactose, while others can eat yogurt or cheese without much issue.
The intensity of the symptoms depends on how much lactase your body produces. In mild cases, people may still be able to tolerate certain dairy products—like aged cheeses or lactose-free milk—because they contain lower levels of lactose. In more severe cases, even tiny amounts of lactose can cause significant digestive distress.
Is dairy really the enemy?
The rise in dairy-free diets is often linked to a variety of health trends, but not all of them are rooted in lactose intolerance. Many people have chosen dairy-free alternatives because of the health-conscious “clean eating” movement, without fully understanding their body’s response to lactose. For some, it’s a moral choice, such as a concern with how cows are treated or environmental issues.
But if you really are lactose intolerant, there are ways to enjoy dairy without the side effects. Replacing dairy with lactose-free versions, which are readily available, is a simple solution. These items are specially processed to eliminate or reduce the lactose, enabling you to properly enjoy your preferred milk, cheese, and yogurt without the discomfort.
Dairy alternatives: The options are endless!
Even if you’re lactose intolerant, you don’t have to say goodbye to dairy altogether. The market is brimming with alternatives that cater to a wide range of tastes and dietary preferences.
Plant-based milks: Almond, soy, oat, and coconut milks are great alternatives, and they come in a variety of flavours and formulations, such as sweetened, unsweetened, and fortified with vitamins.
Lactose-free dairy: If you simply can’t bring yourself to give up the creamy flavour of real dairy, lactose-free milk, cheese and ice cream can be the perfect compromise.
Fermented dairy: Foods high in fermented dairy, such as yogurt and kefir, are easier to digest as they contain live bacteria that help to process lactose.
For anyone who wishes to avoid dairy but still craves that luxurious texture, plant-based alternatives such as cashew cheese or coconut-based ice creams are redeeming options. And do not forget what a wide range of lactose-free cheeses there are too; your pizza nights can be every bit as cheesy and satisfying!
So, should you be avoiding dairy?
The bottom line is, if you are lactose intolerant, look out for your body first and make smart choices! Some might need to avoid dairy altogether, while others might just have to take note of how much they eat and choose lactose-free or fermented ones instead.
For those without lactose intolerance, there’s no need to jump on the dairy-free bandwagon just because it’s trendy. Dairy, when consumed in moderation, is an excellent source of calcium, protein, and vitamins like B12 and D. The key is balance—if dairy doesn’t cause you discomfort, enjoy it as part of a healthy diet.
So, the next time you hear someone say, “I can’t handle dairy,” just remember — there’s no one-size-fits-all approach to lactose. The fact is there is no need to endure discomfort while enjoying dairy. If you make the right choices — you can have your milk and drink it too!
Dr. Akash Chaudhary, Clinical Director and Sr. Consultant Medical Gastroenterology, CARE Hospitals, Banjara Hills, Hyderabad.
