Don't eliminate all dairy immediately. Identify your trigger foods and avoid them. Many people with lactose intolerance can tolerate small amounts of dairy. Start by reducing portions instead of cutting out dairy completely.
Choose low-lactose alternatives Opt for lactose-free milk, yoghurt with live cultures, hard cheeses, or plant-based options such as soy, oat or almond milk
Eat dairy with meals Having dairy alongside other foods can slow digestion and reduce symptoms compared with consuming it on an empty stomach.
Try lactase enzyme supplements Lactase tablets or drops taken before consuming dairy may help your body digest lactose more effectively. Consult your doctor if you're unsure whether they're suitable for you.
Maintain calcium and vitamin D intake If you reduce dairy, include calcium-rich foods such as leafy greens, fortified foods, almonds and fish with edible bones, or discuss supplements with your healthcare provider.
Consult a doctor if symptoms persist Persistent digestive issues may indicate another gastrointestinal condition. A healthcare professional can confirm lactose intolerance and recommend the most appropriate treatment or dietary plan.