I Want to Include Dairy into My Diet, but I Have a Hard Time Tolerating It. Is There Anything I Can Do?

I Want to Include Dairy into My Diet, but I Have a Hard Time Tolerating It. Is There Anything I Can Do?

Dairy provides key nutrients like calcium, protein, and vitamin D—but for people with dairy intolerance, consuming it can lead to bloating, gas, and discomfort. Fortunately, there are ways to enjoy dairy or its benefits without distress.

Most people who struggle with dairy have lactose intolerance, which means their body lacks enough lactase enzyme to digest lactose, the natural sugar in milk. Symptoms include bloating, cramps, and diarrhea after consuming dairy products.

The good news is that tolerance varies. Many individuals with lactose intolerance can still consume small amounts of dairy without symptoms. Start by experimenting with different products:

• Hard cheeses like cheddar and Swiss contain little lactose and are generally well tolerated.

• Yogurt with live cultures helps digest lactose because of its probiotics.

• Lactose-free milk and dairy products are widely available and taste similar to regular milk.

Portion control is key. You might tolerate half a cup of milk but feel uncomfortable after a full glass. Start small and monitor how your body reacts.

Timing matters too. Consuming dairy with other foods slows digestion and can reduce symptoms. For example, adding cheese to a sandwich is often better tolerated than eating it alone.

If dairy still causes problems, look for non-dairy alternatives that are fortified with calcium and vitamin D. Almond, soy, oat, and pea milks are popular choices. Be sure to choose unsweetened varieties to avoid added sugars.

If you’re unsure whether it’s lactose intolerance or a milk allergy (which is different and more serious), talk to your healthcare provider. A simple breath test or elimination diet can help clarify what your body can handle.

Digestive enzyme supplements are another option. These pills contain lactase and can be taken before meals to help break down lactose.

For those looking to include more dairy, try cooking with it. Heat can alter the protein structure and may make some dairy products easier to digest. Melted cheese in casseroles or baked goods with milk may cause fewer issues.

In summary, even if you struggle with dairy, you likely don’t have to cut it out completely. With trial and error, small portions, and smarter choices, you can enjoy dairy’s nutritional benefits without the discomfort.