According to the National Institutes of Health, one in four Americans have a problem digesting lactose, the naturally occurring sugar found in milk. But recent evidence strongly suggests that people with lactose intolerance can easily enjoy the recommended number of dairy foods per day without discomfort. For some people, the best thing is to learn how to enjoy dairy differently:

Take a Lesson in Lactose
If enjoying dairy has been difficult for you, try these simple steps to bring back your favorite foods:

Start small
Try a smaller portion of milk and slowly increase the serving size.

Pick a pair
Drink milk with other foods, not on an empty stomach.

Say cheese
Hard cheese (Cheddar, for example) has very little lactose, so it’s easy to enjoy.

Get some culture
Cultured milk products (yogurt, for example) contain "friendly" bacteria that help digest lactose.

Favor a flavor
Many people report being able to enjoy chocolate milk better than plain milk.