Lactose intolerance is more common than many people realise. If dairy leaves you feeling bloated, uncomfortable or unsure what to eat, you are not alone.
Lactose intolerance happens when the body does not produce enough lactase, the enzyme that breaks down lactose, the natural sugar found in milk and dairy foods. When lactose is not properly digested, it can cause symptoms such as bloating, stomach cramps, wind, diarrhoea and nausea.
What causes lactose intolerance?
The most common cause is primary lactase deficiency, which is when lactase production naturally decreases with age. This is often inherited and is one of the main reasons lactose intolerance is so common worldwide.
In some cases, lactose intolerance can also happen after a gut infection or irritation in the small intestine. This is known as secondary lactase deficiency. More rarely, some babies are born with it, and premature babies may experience it temporarily while their digestive system develops.
Who is more likely to be lactose intolerant?
Lactose intolerance is not equally common across all populations. It is more common in people of African, Asian, Hispanic and Native American heritage, and less common in people with Northern European heritage.
It is also particularly common among South Asian populations. As Dr Pooja Dhir, specialist dietitian, explains:
“Lactose intolerance is particularly common among South Asian populations, but a diagnosis does not automatically mean dairy needs to be eliminated from the diet. Tolerance varies from person to person, and many individuals manage well with smaller portions of dairy, especially when eaten as part of a mixed meal or in lower-lactose forms such as yoghurt or mature cheese. Given that dairy is one of the most concentrated dietary sources of calcium, iodine and protein, removing it without good reason can leave nutritional gaps.
Where symptoms are a barrier, lactase enzyme supplements may make a difference in supporting digestion and reducing discomfort when consuming dairy. The most effective approach is one that is tailored to the individual, takes cultural food practices seriously, and focuses on symptom management without unnecessarily compromising dietary quality or enjoyment.”
This highlights something important: lactose intolerance is personal. Some people may need to be more careful with dairy, while others can still enjoy it in smaller amounts or in lower-lactose forms.
Does lactose intolerance mean giving up dairy?
Not always. Many people with lactose intolerance can still enjoy some dairy, especially when eaten as part of a meal or chosen in forms that are naturally lower in lactose, such as yoghurt or mature cheese.
That matters because dairy can be an important source of calcium, iodine and protein. Removing it unnecessarily can leave nutritional gaps.
Living more comfortably with lactose intolerance
If dairy causes discomfort, the key is finding an approach that works for you. That might mean adjusting portion sizes, choosing lower-lactose options or using lactase enzyme support to help manage symptoms.
At Milkaid, we believe lactose sensitivity should feel manageable, not limiting. With the right support, many people can enjoy dairy again with more comfort and confidence.