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It depends on your individual tolerance. Lactose intolerance varies from person to person. Some people can tolerate small amounts comfortably, while others are more sensitive.

 Begin with around 30 to 60 ml and slowly increase the amount over several weeks.

Having dairy with a meal slows digestion and may make it easier to tolerate.

 Smaller servings across the day may be easier to tolerate than one large serving.

 Both slow digestion, which may make lactose easier to tolerate. First Choice High Protein is high in protein, which helps with this.

 Regular, small amounts may allow your gut bacteria to adapt over time, which can reduce symptoms even though it doesn’t change how much lactase your body produces.

 A lactase enzyme supplement may help reduce discomfort while you adjust your intake. Some people find an over-the-counter lactase enzyme supplement helpful while adjusting their intake - a pharmacist can advise on what’s suitable for you.

 Yoghurt, cheese and fermented dairy products may be easier to tolerate while gradually reintroducing dairy.

 Gradual adjustment is different from repeatedly consuming lactose and dealing with ongoing digestive distress.

It may make reintroducing dairy more difficult.



People who avoid dairy completely may experience more discomfort when they try it again. Introducing small amounts gradually may help improve comfort.



Lactase production naturally decreases for most people after childhood. This is normal and genetically driven, not a sign that something is wrong. In some cases, new or worsening symptoms can also be linked to an underlying gut health issue rather than lactose alone. If you're unsure, it's worth checking in with your GP or a gastroenterologist.

Different dairy products affect people differently.



Some people tolerate yoghurt and cheese better than milk, and comfort may improve gradually over time with fermented options. Milk has the most lactose (around 12 g a glass); yoghurt is often easier to tolerate because its live cultures help digest lactose, and aged hard cheeses like cheddar and parmesan are virtually lactose free.

Protein slows digestion, which may give the body more time to process lactose. However, tolerance differs from person to person.



A lactase enzyme supplement can help some people digest lactose more comfortably.



Genetics and ancestry influence lactase production, but lactose intolerance is not universal to any group.



Lactose is the sugar naturally found in milk. “No added sugar” does not mean a dairy product is lactose free.



Lactose intolerance is a digestive issue, while a milk allergy is an immune reaction to milk proteins. Someone with a milk allergy should not attempt to build tolerance by gradually consuming dairy, and should consult their doctor.



Lactose is the natural sugar in milk, while whey and casein are milk proteins. Lactose Intolerance relates to digesting lactose, not the protein itself.



Intense exercise can independently cause gastrointestinal symptoms. Consider your serving size, timing, and whether the same symptoms occur when you’re not training. If symptoms persist or are severe, it’s worth checking in with a healthcare provider.