These dairy items may be okay for you to consume in moderation because they have lower levels of lactose: - butter - aged/hard cheeses - natural cheeses - yogurt low in sugar, high in probiotic cultures - kefir (a fermented drink similar to yogurt) - heavy cream - whey protein powders “Some people with this condition can tolerate up to 10 to 12 grams of lactose per day,” Ferrer says. Pay attention to dairy portion sizes, and keep track of which foods and amounts leave you regretting your choices. Other options include lactose-free milk, ice cream, and cottage cheese, which are available at most grocery stores. Similarly, you can try an over-the-counter lactase enzyme supplement pill or chewable tablet. If you take it just before consuming lactose-containing food, it can provide your body with the enzyme it needs to break down lactose sugar effectively.