My DH went through almost exactly what you have described. We've learned a LOT about lactose intolerance the past few years. Assuming you are lactose intolerant, you will want to learn to read ingredients of everything you eat (or maybe you'll be fortunate and not have the severe intolerance he has and be able to tolerate some dairy). We learned to even ask about deli meats and read the labels on rotisserie chickens because they can be injected w/butter. To give you an idea as to how careful we have to be, last summer we went away for a couple of days. We went to a lovely restaurant for their Sunday buffet but there was nothing besides fruit that he could eat. The chef made him two eggs and he was sick as could be that afternoon and night. We figured they must have fried the eggs in butter (even after being told of his lactose intolerance!). So, all this to say, life will be easier once you read labels and be very specific when talking with restaurant servers. DH usually sticks w/salads, double checking about the dressing and no cheese on the salad. You may be able to tolerate yogurt. DH can handle Greek yogurt. I'm learning to cook w/rice milk, coconut milk and Kefir (be sure it's made w/goat's milk rather than cow's milk). Good luck and I'm sorry 'bout the morning lattes:(. I've recently cut way back on mine (haven't had one since the holidays) in an effort to cut out the added calories. Oh, one other thing...in DH's case the Lactaid tablets don't help him very much. If you find they help you, that would be wonderful. If you find they don't, be aware that milk advertised as "lactose free" actually has Lactaid added to it so in DH's case he is unable to tolerate it

Silk soy is the best!! i am addicted to it... i actually have it in place of a snack most of the time. and every morning for breakfast I also buy the Vanilla and the Plain. I actually have been telling my friends about it... and i dont usually get excited over such a small thing, but the Carbs are relatively low, and the protein is higher than regular milk and the non-lactose milks.... I use Silk soy with everything that calls for milk.

You can (sorta) "create" low-lactose several ways.... #1. Our adult son and now our granddaughter are both lactose intolerant and have used a low-lactose whey-based milk substitute called Morning Moo's (www.moosmilk.com) for many years. I make homemade pudding mixes with it, use it as a substitute for evaporated milk by making it "double" strength. I use the dry powder in mashed potatoes for really extra fluffy mashed potatoes. I add the powder to potatoes boiled in a small amount of water to make potato soup. I make flavored cocoa mixes using the dry powder and flavored non-dairy creamer powders, but it also comes in a chocolate flavor. This particular whey-based milk substitute has the best flavor of these types of whey-based products - nearly like milk. It's inexpensive per gallon when you purchase it in large bulk quantities (24.25# bucket - or larger). Our son (almost 31) has used a whey-based milk substitute "milk" since he was 4 years old on the advise of a pediatrition. Yes, there is some lactose, but most people who are lactose intolerant can consume low levels of lactose without any problems. #2. Another point to know... There is a percentage of lactose in dairy products (see link below). As a general rule of thumb, the higher the fat content the lower the lactose. The longer a cheese has aged, the lower the lactose. That's why most people who are lactose intolerant don't have any problems with consumption (in low to moderate amounts) of things like butter (0.8-1.0%) or cream. There's very little lactose in it. #3. Fermentation also alters the lactose. I make homemade kefir (using almost any kind of milk), and it reduces the lactose to a very low, very digestible, level. I use homemade kefir as a substitute for buttermilk and use it in our smoothies everyday (along with some kind of 100% fruit juice - 50/50 and other additions like flax meal, etc.). The longer you ferment the kefir, the thicker the curd gets. You can drain the thick curd like you would yogurt for yogurt cheese, and depending on how long it drains, I use it as a substitute for plain yogurt, cream cheese, sour cream, and even a cottage cheese type product. Do a Google search for - Dom's Kefir Insite - for more information about kefir. #4. Keep Coffee-Mate Single-Serve Portions (the size used for individual use in coffee/tea) on hand (I can get a box of 50 at Wal-Mart). They are lactose FREE and don't require refrigeration. Perfect for adding to oatmeal - as I found out during a recent ice storm when we were without electricity for an extended period of time. I could make instant oatmeal with water heated on our camp stove, and added the liquid from 2-3 creamers to the oatmeal. You can also mix the powdered non-dairy creamers with water and make "milk" for topping your morning cereal. -Grainlady Here is a link that might be useful: Lactose Percentages of Foods

Seeking Health Lactose drops is an enzyme that can be added to regular cow milk to make it lactose free. See link below. Everyone is different. For me, I always need to add more drops to a gallon of milk than directed and let it sit for 5+ days to let the enzyme work longer. otc pills don't work for me even when I chew a few extra. There are allot of products and mixes that have dairy products in them. I always have to read the fine printed ingredients to the end. Country Gravy or Biscuit gravy mixes .....Some have milk products, or maybe larger amounts of milk products than others as some bother me and others do not. I have to avoid cheese too. I've read higher fat whole milk and cream is more-tolerable than the lower fat cows milk. If your lucky enough to have a milk cow, her delicious whole milk does not cause any lactose intolerance affects for some people. Cooking does Not change lactose, [example - use a cup of milk in cake batter the lactose is waiting for you in the delicious slice of cake.] https://www.amazon.com/gp/product/B006889N92/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1