Replace Butter with Ghee or clarified Butter or Buffalo Butter/GheeLactase enzyme:
This is commonly sold in any supplement or health food store. People who are lactose intolerant are lacking in "lactase" the enzyme to break down lactose (milk sugar). Take 2 pills with a SMALL serving of dairy. Do not overdue it, especially if it if your first time having dairy in a long time.
Certain cheeses can be more tolerable:
Aged, hard cheeses: Raw is usually better
*Again, small portions are key, I would only do maximum 2-3 pieces of cheddar on a cheat day.
Raw milk cheese has good bacteria, that can help break down lactose. Pasturized cheese looses this bacteria. Pasturization is a controversial subject, but for lactose intolerant people, raw cheese is worth a try.
Replace Butter with Ghee or Buffalo Butter/Buffalo Ghee
Ghee or clarified butter can be made or purchased.
*Many people are less reactive to ghee since the casein, or the protein is removed.
*Many people are not reactive to milk from Buffalo since it is less prevalent in their diet and have had less exposure over a lifetime.
Pay close attention on the way your body reacts over the next 48 hours.
Give your body a few days, and up to a week to recover after eating dairy. If there are no noticeable side effects, or mild discomfort you can try it again- it's all up to you!