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Don’t let dairy get you down. With help from our in-house nutritionist, we've the lowdown on lactase enzymes and how they might help you digest some of your favourite things
Summary
1What is lactose intolerance?
Lactose intolerance affects people all over the world. It can cause symptoms like…
2Link between lactose intolerance and lactase?
“People with lactose intolerance cannot produce lactase…
3What are lactase enzyme supplements?
Lactase enzyme supplements contain lactase, a digestive enzyme…
Whether it's the jingle of the ice cream van or your triumphant host shouting 'cheese board!', the lactose intolerant know the many temptations and disappointments of a dairy-free life. You want those creamy drinks and decadent desserts, you can't have them – or at least you know you shouldn't. But help is at hand.
Presuming you don't have an actual dairy allergy, lactase enzymes could be your answer for enjoying what you want. We've asked our in-house nutritionist Chandni Vadgama to explain what lactose intolerance actually is and how lactase enzymes may potentially help you to digest dairy.
Please consult a healthcare professional before taking lactase supplements for the first time to find out if it is suitable for you. Lactase supplements cannot help with dairy allergies.
What is lactose intolerance?
“Lactose intolerance1 affects people all over the world," begins Chandni. "It can cause symptoms like gas, bloating, abdominal cramps, and pain after eating food containing lactose, a sugar found in milk and dairy."
“These symptoms can be avoided by reducing or eliminating foods containing lactose, which is found in all dairy products, including milk, butter and cheese," she says. Food and drinks frequently contain one or some of these ingredients, often in forms you wouldn't expect, so it's advisable to always check product labels.”
Lactose intolerance can also arise with age and is more widely associated with people from non-European backgrounds.2
Symptoms of lactose intolerance include:1
- tummy pain after eating
- bloating and wind
- diarrhoea or constipation
- feeling nauseous or being sick
A dairy allergy is different from lactose intolerance and can be life threatening. If you experience symptoms such as a swollen tongue, difficulty in swallowing, drowsiness or dizziness, seek emergency help immediately.
In some people, lactose intolerance is linked to another condition, such as Coeliac disease. So it’s important to keep a food diary and book in with your GP before self-diagnosing a food intolerance.
Dairy free vs vegan – aren’t they the same thing?
No, dairy free and vegan are not the same thing.
Dairy products are essentially anything that comes from a cow, such as milk, cheese and cream. While vegans don’t eat any animal products at all (e.g. honey), the dairy-free diet eliminates only the products from a cow. People who follow a dairy-free diet therefore might also choose to eat eggs, honey or other animal-derived products.
Dairy products, which naturally contain lactose, include:1
- milk
- butter
- cheese
- cream
- yoghurt
- ice cream
What is the link between lactose intolerance and lactase?
“People with lactose intolerance can’t produce enough lactase (the enzyme that breaks down milk) or have low levels in their body,” says Chandni.
“There is no cure for lactose intolerance, however, supplementing lactase enzymes may improve lactose digestion, helping you to digest milk and dairy products, while supporting digestive health.3 Therefore, lactase enzymes may be able to reduce or eliminate symptoms associated with eating dairy,” she explains.
What are lactase enzyme supplements?4
Lactase enzyme supplements contain lactase, a digestive enzyme that improves digestion in individuals who have difficulty digesting dairy.
According to emerging research, lactase enzyme supplements may:5
- contribute towards breaking down lactose
- help to digest milk and dairy products
- support digestive health
The NHS acknowledges that taking a lactase supplement before consuming anything containing lactose may reduce symptoms in some people. Studies suggest the best approach includes a combination of a low or lactose-free diet, oral lactase enzymes and probiotics.6
Is raw milk lactose free?
No – and there are good reasons to avoid raw milk altogether.
As you may have seen on TikTok,7 some people opt for raw milk as they believe it to be lactose free. This is because there are myths that pasteurisation removes the enzymes that help you to digest it. Unfortunately, this isn’t true. A small study found that there was no improvement in lactose intolerance symptoms with the consumption of raw milk compared to its pasteurised counterpart.8
Not only is this incorrect, but unpasteurised milk can be very dangerous and may contain harmful bacteria (e.g. salmonella), in some people with weakened immune systems or other existing conditions it may even be life threatening. Pasteurization ensures safer milk and cheese, providing both nutrients and safety. If you have any concerns, consult a healthcare professional.
Dairy-free recipes
If your lactose intolerance is unmanageable with the support of supplements, it’s probably best to avoid dairy altogether. There are still so many delicious dairy-free alternatives to your favourite foods.
The final say
Don’t pass up on that dairy just yet – if you don’t have a dairy allergy, you might be able to support a mild lactose intolerance with lactase enzymes.
And if they’re completely off the table, we’ve got you covered with plenty of dairy-free inspiration from the ultimate guide to vegan milk to dairy-free ingredient ideas.
Browse our dairy-free recipes
1. NHS . Overview - Lactose intolerance [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/lactose-intolerance/
2. Definition & Facts for Lactose Intolerance - NIDDK [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts#morelikely
3. Szilagyi A, Ishayek N. Lactose Intolerance, Dairy Avoidance, and Treatment Options. Nutrients [Internet]. 2018 Dec 15;10(12):1994. Available from: https://www.mdpi.com/2072-6643/10/12/1994
4. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for Lactose Intolerance | NIDDK [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. 2019. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/treatment
5. H&B Lactase Enzyme 125mg 120 Capsules | Holland & Barrett [Internet]. www.hollandandbarrett.com. [cited 2024 Jul 22]. Available from: https://www.hollandandbarrett.com/shop/product/holland-barrett-super-lactase-enzyme-softgel-capsules-125mg-6100155672
6. Facioni MS, Raspini B, Pivari F, Dogliotti E, Cena H. Nutritional Management of Lactose intolerance: the Importance of Diet and Food Labelling. Journal of Translational Medicine [Internet]. 2020 Jun 26;18(1). Available from: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-020-02429-2
7. Aggeler M. No, you don’t need to be drinking raw milk. The Guardian [Internet]. 2024 Jan 17; Available from: https://www.theguardian.com/wellness/2024/jan/17/is-raw-milk-trend-good-bad-for-you-tiktok
8. Mummah S, Oelrich B, Hope J, Vu Q, Gardner CD. Effect of Raw Milk on Lactose Intolerance: A Randomized Controlled Pilot Study. The Annals of Family Medicine. 2014 Mar 1;12(2):134–41.
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