Here are some strategies to deal with lactose intolerance that can help those with lactose intolerance improve health and prevent osteoporosis. The amount of lactose that causes notable symptoms differs among people. Double blind studies have shown that most lactose maldigesters could tolerate 4 ounces of milk twice a day, working up to 8 ounces of milk twice a day if consumed with a meal. Whole milk is generally better tolerated than lower fat milk. Chocolate milk is better tolerated than unflavored low-fat milk, although the mechanism by which cocoa reduces lactose intolerance is unknown.
Cheeses generally contain less lactose than milk.
The ripening process also decreases the lactose, so within 3-4 weeks ripened cheeses have little or no lactose. Yogurt is tolerated well by lactose maldigesters because of the semisolid consistency and the release of the lactase enzyme from the bacterial cultures. It is important that lactose maldigesters consume yogurts with live, active cultures. Frozen yogurt and ice cream may be tolerated by lactose maldigesters, but they are not tolerated as well as non-frozen yogurt. Personal trial of products is required.