With over half of the world’s population reporting trouble digesting dairy, you may wonder whether you should keep consuming it.
Is it good? Is it bad? Let’s look into this closely.
Dairy products are produced via different techniques and processing methods, which help enhance their desired qualities.
Dairy fat comprises hundreds of fatty acids. Many are bioactive, meaning that they have beneficial effects on your body.
Studies show that milk from grass-fed cows raised on pasture may have up to 92% more omega-3 fatty acids and 94% more conjugated linoleic acid (CLA) than milk from conventionally raised cows.
It also provides good amounts of vitamin A, selenium, zinc, and magnesium.
Another important nutrient in dairy is lactose, the main type of carb in all mammals’ milk.
The primary role of lactose is to provide energy. It also has a potential prebiotic effect, meaning it promotes the growth of good bacteria in your gut. 
Dairy improves bone density, reduces the risk of developing osteoporosis, and lowers the risk of fractures.
Although dairy is not the only dietary source of calcium, there are other benefits to it.
Fermented products like yoghurt are natural probiotics, which enhance our good bacteria and keep our gut flora healthy.
Studies have proved intake of fermented dairy is associated with lower LDL (bad) cholesterol levels and reduced risks of high blood pressure and heart disease.
To digest lactose, our gut produces a digestive enzyme called lactase, which breaks down milk. However, many people lose the ability to break down lactose.
The most common symptoms noticed in lactose intolerant people are bloating, abdominal cramps, gas, diarrhoea and nausea.
These usually occur if it is not managed properly.
So is there a way in which we can consume dairy if we are intolerant?
Yes, there are some things which you can do to take care of your lactose intolerance problem.
How?
1) Sort out the low-lactose dairy products. Different foods will have different lactose content than others. For example, the lactose content of cheese varies significantly depending on the type.
2)Purchase lactose-free products.
If you have severe lactose intolerance you can opt for lactose-free alternatives.
3)Lactase supplements. Enzyme supplements play a major role in getting your gut health on track. Supplementing 9000 IU per 12 g of lactose in the meal can enhance lactose tolerance significantly
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