
Ellie Wilson
MS, RDN, CDN
February is Lactose Awareness Month. Lactose is a type of carbohydrate or natural sugar found in dairy products. Some adults and children are sensitive to lactose, meaning, some dairy products may cause stomach upset. Dairy products are an important source of 13 essential nutrients; understanding how to manage this challenge is important to ensure you and your family don’t lose access to favorite foods and their nutrient-rich health benefits, such as calcium and phosphorus, that strengthen teeth and bones, whey and casein proteins that promote lean muscle mass, and Vitamins A, B2, B12, and Vitamin D, all important for energy, immune system health and production of red blood cells.
Lactose sensitivity (also known as intolerance) occurs for different reasons, ranging from genetics, age, medical conditions and cancer treatments. It can occur at any time of life, and may be very mild to more acute, depending on the cause. How much milk and dairy we regularly enjoy also plays a role – for example, if you regularly had milk and other dairy foods as a child, but gradually reduced the quantity over time, you may be surprised by a new sensitivity. For some people, lack of dairy intake over time changes how much we can make of the lactase enzyme, key to being able to digest dairy foods.
The good news is, there are still a lot of options. The more you know, the more confident and comfortable you will be.
Enjoy:
- Lactose-free milk and ice cream – all the great taste and benefits of regular milk without the lactose. Bonus – these can also substitute for milk in any recipe!
- Trace amounts – 1 gram or less per serving: Natural cheeses, cream, whipped cream, butter, American cheese, cream cheese, and ricotta cheese.
- Small amounts – 3 – 5 grams of lactose per serving: Cottage cheese, traditional and Greek yogurts. The cultures in yogurts break down some lactose naturally – try different styles and brands. Small servings may keep them on your plate without symptoms.
- Experiment with fermented options like Kefir – again, the cultures that help create the flavor break down some lactose during fermentation.
Good to Know:
Whether the sensitivity developed over time or is a reaction to a recent health change, many people can restore their gut function by having small amounts of milk/dairy foods over time.
- Lactose sensitivity may be temporary, especially if it occurs suddenly after a bout with a stomach bug or after cancer treatment involving the Gi tract. The lactase enzyme is produced in cells that may get temporarily knocked out but are restored as the body recovers from illness or treatment.
- Enjoy milk/dairy with meals or snacks – together, they slow digestion down and allow enough time for the enzyme to break lactose down, reducing or eliminating symptoms. Cookies and milk, fruit and yogurt, and cheese on a sandwich are all ideas to explore.
- Lactose sensitivity is not a dairy allergy – your MD can help you sort out which one it is.
- Whether the sensitivity developed over time or is a reaction to a recent health change, many people can restore their gut function by having small amounts of milk/dairy foods over time.
Good Moooove – Take these tips to store and explore!

Written by our friends at the American Dairy Association
February is Lactose Intolerance Awareness Month, and we are here to share everything you need to know about lactose intolerance. Did you know that being lactose intolerant doesn’t mean giving up nutrient-rich milk entirely? Lactose-free milk provides the same essential nutrients—like calcium and vitamin D—as regular milk, but without the lactose.
Understanding Lactose Intolerance
Lactose intolerance occurs when the body cannot fully digest lactose, the natural sugar found in milk and other dairy products. This happens because the body doesn’t produce enough lactase, the enzyme needed to break down lactose. As a result, consuming foods with lactose can lead to digestive discomfort, including bloating, gas, stomach cramps, diarrhea, and nausea.
It’s important to note that lactose intolerance is not the same as a milk allergy. A milk allergy is an immune system reaction to milk proteins, which can cause symptoms like hives or even anaphylaxis. While lactose intolerance is more common in adults, milk allergies are more frequently seen in infants and young children.
Five Tips to Enjoy Dairy While Living with Lactose Intolerance
- Choose lactose-free options: Lactose-free milk and milk products are real dairy, just without the lactose. They provide the same great nutrients, like calcium and protein, as regular dairy.
- Build your tolerance: Start with small amounts of milk daily and gradually increase over several days or weeks. This can help your body adapt and improve your tolerance to lactose.
- Combine dairy with other foods: Mix milk into smoothies, soups, or sauces, or enjoy it as part of a meal. Pairing dairy with other foods slows digestion and may reduce discomfort.
- Opt for natural cheeses: Cheddar, Colby, Monterey Jack, mozzarella, and Swiss are naturally low in lactose and make a great addition to sandwiches, crackers, or salads.
- Enjoy yogurt with live cultures: Yogurt with live and active cultures can help digest lactose, making it an easy and delicious option for those with lactose intolerance.