How to Tolerate Milk Again (Even If You Think You’re Lactose Intolerant)

Proven supplements, probiotics, and strategies to rebuild your tolerance and enjoy dairy without discomfort.

Real men drink milk by the gallon.

About 75% of the world has some degree of lactose malabsorption. And yet, not all of them get bloating, cramps, or diarrhea from drinking milk. Why?

Because lactose intolerance isn't binary. It's a spectrum. And with the right techniques, most people can build up their tolerance.

Better yet, lactose isn’t just a sugar — it’s a prebiotic that feeds beneficial gut bacteria like Lactobacillus, Akkermansia, and Faecalibacterium (R). These microbes improve digestion, lower inflammation, and support overall gut health.

If you’ve struggled with milk, this guide is for you. Below are strategies, supplements, and protocols to help you tolerate milk again — or for the first time ever.

1. Understand the Root Cause: Primary Lactase Deficiency

The most common form of lactose intolerance is primary lactase deficiency — a genetically programmed decline in the production of lactase (β-galactosidase) along the brush border of the small intestine.

But here’s the twist: even with low lactase, many people don’t get symptoms. Why? Because other gut adaptations and bacteria can compensate.

The key is training your gut to digest it better.

Regardless, let’s get into how to prevent negative digestive symptoms from consuming milk.