According to Mayo Clinic, the first obvious remedy is to reduce your dairy products intake. But, not to fret, the nutrients naturally found in milk and cheese for example can be present in other foods. Consider Calcium, it can be acquired from:
- Calcium-fortified products such as breads and juices
- Milk substitutes, such as soy milk and rice milk
- Pinto beans
On the other hand, you need to keep in mind Vitamin D as not many natural foods contain it. Some of its sources are eggs, liver and yogurt.
If you choose to eat dairy products, use caution and follow these tips:
- Eat smaller servings daily: recent research suggests that you might be able to counter your condition if you started with very small portions daily (e.g., 1/4 cup milk 3 times a day) for a few weeks and then increase it. Observe your symptoms and judge if this works for you.
- Have the milk if you will with mealtimes with other foods: mainly not on empty stomach. You can even pass some recipes that use milk with other ingredients and again watch your symptoms. this might work for some and not others.
- Experiment: not all dairy products have the same amount of lactose. For example, aged (and hard) cheeses like cheddar, blue, brie, and swiss almost have no lactose. Try them. You might also tolerate cultured products like yogurt due to the bacteria used to culture them which has the ability to break lactose.
- Lactose-free or lactose-reduced products: try buying these from the refrigerated dairy isle in almost any big grocery store.
- Chocolate milk: it seems that some people have reported tolerating chocolate milk more than plain milk. Try it and see!
Mayo Clinic: http://www.mayoclinic.com/health/lactose-intolerance/DS00530/DSECTION=lifestyle-and-home-remedies
Dairy Farmers of Ontario: