When you hear “lactose intolerance”, many people immediately think: “So, no more dairy products”. In real life, however, the situation is often more nuanced. Some people tolerate small quantities. Others tolerate fermented dairy products (such as yoghurt) better than milk. And in the midst of all this, milk kefir attracts attention, because it’s a fermented, living drink, and is often described as “easier to digest”.
But the important question is not “is kefir good?” The question is: is milk kefir really suitable for people with lactose intolerance, and under what conditions? The most reliable answer is: it may be better tolerated than milk by some people with lactose maldigestion, but it’s not automatic, it’s not the same for everyone, and it depends a lot on the quantity consumed, the degree of fermentation, and your individual sensitivity.
In this article, we’re going to give you a complete and useful answer, without any miracle promises. You’ll understand:
How lactose intolerance works (simply)
Why fermentation changes tolerance in some people
What studies show about kefir and lactose digestion
How to test kefir without hurting yourself or jumping to conclusions
How much kefir to drink and when
The differences between kefir, yoghurt, lactose-free milk and lactase tablets
Situations where it’s best to be cautious
And as you want to promote a Natural Probio product in every article without a naked link, I naturally include it: many people who adopt kefir also like to vary with kombucha (different fermentation, lactose-free). If you want to explore another living drink at home, you can easily get started with our SCOBY Kombucha (natural authentic kombucha strain) for stable and regular fermentation.
Lactose is the sugar naturally present in milk. To digest it, the body uses an enzyme called lactase. If you produce less lactase, some of the lactose is not digested in the small intestine. It then passes into the colon, where it is fermented by intestinal bacteria, which can cause gas, bloating, abdominal pain and sometimes diarrhoea.
We often speak of “intolerance”, but many cases are more a maldigestion of lactose with variable tolerance. Some people tolerate a little lactose, especially if it is spread out over the day or eaten with a meal.
Two people with lactose maldigestion can have very different reactions. It depends on :
The amount of lactose consumed
The type of dairy product (milk, yoghurt, cheese)
Presence of live cultures (which can help break down lactose)
Speed of digestion (fasting vs. with a meal)
Individual microbiota and digestive sensitivity
That’s why it’s dangerous to make absolute rules. We prefer a simple approach: understand, test, adjust.
When milk is fermented, micro-organisms use the lactose and produce lactic acid and other compounds. As a result, there is generally less lactose left over than when it was first fermented, although the exact amount varies according to the fermentation time and conditions.
Older studies have shown that fermentation can reduce lactose in certain fermented products (including kefir), with measurable reductions under the conditions studied.(Journal of Dairy Science)
More recently, scientific analyses and discussions on fermented dairy drinks point to typical reductions in lactose via fermentation, often of the order of tens of percent depending on the product and process.(MDPI)
This point is important: “less lactose” does not mean “zero lactose”. So tolerance remains a question of dose.
With yoghurt, the idea is well documented: the presence of live cultures can improve lactose digestion in people with maldigestion. The EFSA has issued a scientific opinion on the claim linked to the live cultures in yoghurt and the improvement in lactose digestion in people affected.(European Food Safety Authority)
Kefir contains a different microbial community to yoghurt, and has been studied specifically in this context.
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A study published in 2003 (Hertzler & Clancy) assessed whether kefir improves lactose digestion and tolerance in adults with lactose maldigestion. The researchers used a protocol involving measurement of exhaled hydrogen (a classic marker of undigested lactose fermentation) and monitoring of symptoms after ingestion. The results showed an improvement in lactose digestion and better tolerance with kefir than with milk, in this experimental setting.(PubMed)
Ohio University also reported on these results at the time, summarising the idea that levels of exhaled hydrogen (linked to gases) were lower after consuming kefir than milk in the study.(news.osu.edu)
What this means in practice: for some people with lactose maldigestion, kefir is often better tolerated than milk.
What it doesn’t mean is: “Kefir is suitable for all intolerant people, in any dose, at any time”.
You will sometimes see marketing claims such as “up to 99% lactose-free”. You need to be careful with these figures, because the amount of lactose depends enormously on the product, the process, the fermentation time and the formulation (and one brand does not represent all situations).(Lifeway Kefir)
The most reliable way of approaching the subject remains: consider that kefir contains less lactose than milk, but that it still contains some, and adjust your intake according to your tolerance.
If your aim is to find a milk-based drink that you can tolerate, kefir is often worth a gradual trial, especially if you can already tolerate yoghurt or certain cheeses.
Kefir is particularly interesting if :
You react mainly to milk and less to fermented products
You can tolerate small amounts of lactose but not large doses
You want a regular routine, with a stable dose
You’re ready to adjust the fermentation process (gentler at first)
This is essential: lactose intolerance is not the same as allergy. If you are allergic to milk proteins, milk kefir is not suitable. In this case, you should opt for milk-free alternatives.
If you have a very reactive irritable bowel, severe bloating or hypersensitivity, some people tolerate kefir very well, others not. Here, the approach needs to be even more gradual, and sometimes it’s better to test with a professional if your symptoms are marked.
Many people in this category can tolerate :
small portions of kefir
better if taken with a meal
better if kefir is not too acidic (fermentation not too long)
better if the dose is gradually increased
If you have a very strong reaction to even small amounts of lactose, kefir may still be difficult to tolerate, especially at first. That’s not to say it’s impossible, but it does require :
very small doses
cautious testing
sometimes a preference for “lactose-free” products (lactose-free milk, or non-dairy alternatives)
If you’re testing milk kefir for lactose intolerance, the classic mistake is to drink a large glass on the first day. Many people ‘screw up’ like this and conclude: ‘it doesn’t work’.
A more reliable strategy:
Start with a small amount, then increase over one or two weeks as tolerated.
Observe bloating, gas, cramps, transit
Keep to a consistent schedule (e.g. always as a snack or with the same meal)
This is similar to what is often recommended in the world of probiotics: tolerance and response are individual, and gradual introduction is a prudent approach.(NCCIH)
Many people with lactose intolerance tolerate lactose-containing products better when eaten with a meal, rather than on an empty stomach. It’s simple: digestion is slower, and the intestine receives a less “brutal” load.
So if you’re just starting out, try it with a meal or just afterwards.
Often easier to drink, less acidic, sometimes better tolerated in terms of ‘feel’. But be careful: a short fermentation may leave a little more lactose than a longer fermentation. This doesn’t mean it’s ‘bad’, just that it should be tested according to your tolerance.
Potentially less residual lactose, but a more acidic and sometimes more ‘aggressive’ taste for certain sensitive stomachs. And if you’re sensitive to acidity, you may feel worse even though the lactose is lower.
The right balance is the one that suits you. For many people, the “best kefir” is not the most fermented, but the one they can drink regularly.
EFSA has evaluated the data and concluded that there is a relationship between live yoghurt cultures and improved lactose digestion in people with maldigestion, within the framework of a specific health claim(European Food Safety Authority).
The Hertzler & Clancy study is interesting because it tests kefir in a lactose maldigestion protocol, with objective measurement and symptoms.(PubMed)
In practice, many people tolerate both very well. Some prefer kefir because it’s a drink and the routine is simple. Others prefer yoghurt because it has a softer texture and is easier to measure out.
Lactose-free milk still contains the milk proteins, but the lactose has already been broken down (by adding lactase). This can be a very practical option for some very sensitive people. Fermentation often works, but the taste may be different (often a little sweeter to start with).
Many intolerant people have a “threshold” tolerance. A small portion of kefir may pass, while a large glass will not.
If you want lactose-free living drinks, kombucha can be an interesting alternative, as it’s based on fermented sweet tea, and contains no lactose. For an easy start at home, you can discover our SCOBY Kombucha (natural authentic kombucha strain), a simple option if you’re looking for a complementary fermentation to kefir.
Although kefir is sometimes better tolerated, there are several reasons why you may experience symptoms:
You drank too much too quickly
The kefir was very acidic and you react to acidity
You have a general digestive sensitivity (IBS, hypersensitivity)
You react to milk proteins (not allergic, but functional intolerance)
Your microbiota reacts to the introduction of a fermented food (gas at first), which can happen with several fermented foods.
In these cases, the best reflex is rarely “stop forever”. The best response is to reduce the dose, adjust the fermentation, take with a meal, and observe.
For most people in good health, kefir is generally well tolerated. But the health bodies that talk about probiotics point out that there are areas of uncertainty and precautions to be taken, particularly in very frail people, because the detailed safety data are not always as solid as we would like them to be, depending on the population.(NCCIH)
So extra caution if you are :
Immunocompromised or under heavy treatment
Very frail or recently hospitalised
In a medical situation where the addition of fermented products should be discussed
In these cases, the most responsible approach is to talk to a healthcare professional.
Choose a kefir that is not too acidic
Take it with a meal
Start with a small amount
Observe your symptoms over 24 hours
If all goes well, increase the dose slightly and stabilise it.
Keep to the same time of day
Avoid changing everything else you eat at the same time, otherwise you won’t know what’s affecting your symptoms
If you tolerate kefir better than milk, that’s already a strong signal that the product is right for you. If the symptoms persist, reduce, adjust or switch to lactose-free milk. If it’s really uncomfortable in small doses, it’s best to explore other options.
Yes, it usually still contains some, but fermentation can reduce the amount. The extent depends on the product and the process.(MDPI)
A study in adults with lactose maldigestion showed an improvement in lactose digestion and tolerance with kefir compared with milk, in this protocol.(PubMed)
Because the live cultures in yoghurt have been evaluated in the context of a claim to improve lactose digestion in the people concerned.(European Food Safety Authority)
Sometimes yes, if you can tolerate it. The best thing is to start small, then gradually increase.
Yes, especially if the dose is too high or if your intestine is sensitive. Reduce and increase gradually.
Milk kefir can be suitable for people with lactose intolerance in many cases, especially if you already tolerate fermented dairy products. Human data show that, in a controlled protocol, kefir improved lactose digestion and tolerance compared with milk in adults with maldigestion.(PubMed)
But ‘adapted’ does not mean ‘lactose-free’ or ‘reaction-free’. The key is simple: start small, consume with a meal, choose a fermentation that suits you, and adjust gradually. And if you’re looking for a lactose-free alternative to live drinks, kombucha is an interesting option: you can start easily with our SCOBY Kombucha (natural authentic kombucha strain) on Natural Probio.
