Hard cheese and milk do not carry the same lactose

A slice of cheddar is not the same as a glass of milk when it comes to lactose. NIH's National Institute of Diabetes and Digestive and Kidney Diseases says yogurt and hard cheeses like cheddar or Swiss are lower in lactose than other milk products. You may not need to avoid dairy, the institute says.

Most people with lactose intolerance can have some lactose without symptoms, according to the NIDDK. It reports that research suggests many people could handle the amount of lactose in about 1 cup of milk with no symptoms or only mild ones. People handle different amounts, so the NIDDK suggests adding milk products to your diet a little at a time and seeing how you feel.

Cutting all dairy has a cost. The NIDDK says that if you avoid all milk and milk products, you may get less calcium and vitamin D than you need. Lactose-free and lactose-reduced products are just as healthy as regular milk, the institute says. Foods with added calcium, such as some cereals, fruit juices and soy milk, also help.

Vitamin D helps your body absorb and use calcium, the NIDDK notes. It points to eggs and certain fish such as salmon, plus some cereals, orange juice and milk products with added vitamin D. Talk with your doctor or a dietitian about the nutrients you need, and ask before trying lactase products or any supplement.