Lactase levels naturally decline with age and due to genetics, so fully increasing the enzyme production naturally isn't always possible. Small lifestyle changes, gut-friendly foods, and gradual lactose exposure may help, but for reliable digestion, lactase enzyme supplements are often the most effective solution.
Why lactase levels matter for digestion
Lactase is a natural enzyme produced in the small intestine, and its main job is to help your body digest lactose, the sugar found in milk and other dairy products. When everything works as it should, lactose is broken down into glucose and galactose, which your body can easily absorb and use for energy. You don't notice anything unusual because digestion happens smoothly in the background.
Problems start when lactase levels are too low. Without enough of this enzyme, lactose remains undigested and moves into the large intestine, where it is fermented by gut bacteria. This process can cause bloating, cramps, gas, diarrhea, and general discomfort after eating dairy. That's why many people begin looking for ways to support digestion and reduce symptoms. That's when the question arises: How to increase lactase enzyme in the body naturally?
People want solutions that feel simple, gentle, and lifestyle-based, rather than immediately turning to medication or completely cutting out dairy. Understanding the role of lactase is the first step toward making informed choices about your diet, your gut health, and how you manage lactose intolerance symptoms in everyday life.
Can you really increase lactase production naturally?
Many people wonder how to increase the lactase enzyme in the body naturally. But before we answer that, the much more important question is: is that even possible?
The honest answer is: it depends. Lactase production is strongly influenced by genetics, which means some people are naturally programmed to produce less of the enzyme after childhood.¹ In those cases, there are clear limits to how much the body can boost production on its own.
That said, natural factors influencing lactase enzyme production, like gut health, diet, and eating habits, can be adjusted so your body may process lactose more efficiently. This is why some people notice changes in tolerance over time, even without formal treatment.
If you're searching for how to get the lactase enzyme naturally, it's important to understand that there is no single food or trick that suddenly restores high enzyme levels. There is also no true natural source for the lactase enzyme that permanently replaces what the body no longer produces. Instead, natural approaches focus on supporting digestion, improving gut balance, and helping your system handle lactose more comfortably.
In the next section, we'll look at practical, lifestyle-based strategies that may help support lactase activity in everyday life.
Natural ways to support lactase activity
While you can't completely change your genetic enzyme production, there are everyday habits that may help your body handle lactose more comfortably. These approaches for how to increase the lactase enzyme in the body naturally focus on supporting digestion, improving gut balance, and reducing the load placed on your digestive system when you consume dairy.
Instead of aiming to “fix” enzyme levels directly, natural strategies work by making lactose easier for your body to process. This includes choosing the right types of dairy, adjusting portion sizes, and improving overall digestive efficiency. For many people, small changes in eating habits can already lead to noticeable improvements in comfort.
Another important element is consistency. Supporting digestion isn't about one-time fixes but about creating a routine that works with your body rather than against it. Eating dairy mindfully, spacing out lactose intake, and avoiding large, sudden portions can reduce the stress placed on your digestive system.
These natural methods are most helpful for people with mild to moderate lactose sensitivity. They won't eliminate intolerance completely, but they can make everyday eating more predictable and less uncomfortable. In the following sections, we'll take a closer look at strategies that many people find helpful in daily life. If you have often wondered how to increase the lactase enzyme in the body naturally so you can enjoy dairy again, these strategies may be a good solution for you.
Gradual lactose exposure
Some people find that introducing small amounts of dairy slowly can improve tolerance over time. This “training” approach involves starting with low-lactose foods like hard cheese or yogurt and gradually increasing portions as your body adapts. The idea is to avoid overwhelming your digestive system while allowing it to adjust slowly and naturally.
Results may vary from person to person. While this method won't work for everyone, especially those with very low enzyme production, it can be helpful for individuals with mild lactose intolerance. Keeping a food diary and tracking symptoms can help identify progress and safe portion sizes. Patience is key, as changes may take weeks or months.
Probiotics and fermented foods
For everyone wondering how to increase the lactase enzyme in their body naturally, fermented foods like yogurt, kefir, and sauerkraut may be the answer. They contain beneficial bacteria that can support overall gut health. Especially in individuals who suffer from a temporary intolerance due to a previous injury or infection, they can help to restore a healthy balance. Some of these bacteria also help break down lactose directly, making dairy easier to digest. Including probiotic-rich foods in your diet may reduce bloating and discomfort over time.
As with all natural approaches, results depend on the individual and the overall health of the gut microbiome.
Why natural methods don't work for everyone
How to increase the lactase enzyme in the body naturally is a very common question. Unfortunately, there is no simple answer. While lifestyle changes and gut-friendly habits can help some people tolerate lactose better, they don't work equally well for everyone.
The main reason is genetics. Many people are naturally programmed to reduce lactase production after childhood, and no diet or habit can fully reverse that process. In these cases, natural approaches may ease symptoms slightly but won't restore “normal” lactose digestion.
Health conditions can also play a role. Damage to the intestinal lining from infections, inflammation, or chronic digestive disorders can limit enzyme production, making natural methods less effective. Even with perfect gut health, some people simply won't produce enough lactase to handle dairy comfortably. In this case the question shouldn't be how to increase the lactase enzyme in the body naturally, but rather how to live with low lactase levels and how to manage intolerance without cutting out your favorite foods.
Natural strategies should be seen as supportive rather than curative. They can improve comfort and flexibility for some, but others may need additional solutions to enjoy dairy without discomfort.
Enzyme supplements as support
In people with lactose intolerance, enzyme production is strongly limited. Symptoms like cramps, bloating, and diarrhea regularly occur after consuming dairy. Therefore, it's no wonder that people ask questions like “How to increase the lactase enzyme in the body naturally” or “How to produce lactase enzymes naturally?”. However, the unfortunate truth is that genetics play a big role in how well we tolerate lactose, and while natural approaches can help lessen the symptoms, they can't simply “fix” lactase production.
Though, if your body doesn't produce enough natural lactase enzyme, supplements can be the solution. Lactase tablets and capsules like the ones from LactoJoy can be taken right before consuming dairy, and they give the body exactly what it lacks: the enzyme needed to break down lactose. Instead of worrying about how to increase the lactase enzyme in the body naturally, you can simply supplement the required dosage, and lactose intolerance symptoms will no longer be an issue.
