If you have FM, it’s likely that you have some sort of lactose intolerance as well, like me. Not everyone who has FM can’t tolerate lactose, though. Some can. Test yourself by having a small glass of cow’s milk, or a few bites of yogurt, and evaluate how you feel. Hopefully, you don’t react.
You should avoid foods high in lactose, which is the sugar found in milk products. If you’re sensitive to lactose, this page will help you out.
Everyone, growing children especially, needs adequate vitamin D and calcium in their diet. As of right now, I currently don’t have enough calcium as I’ve had to cut out lactose-free milk, too. Try taking a Vitamin D and Calcium tablet to up those two very important things. Also, find a milk alternative that works for you! For ages 9+, it is recommended that you should drink 4 cups of milk a day, although a tub of Greek yogurt or 1oz of cheese can substitute for a serving. That sounds a lot, and it is. Do your best!
Greek or lactose-free yogurt with safe fruits
hard cheeses: Brie, Camembert, Cheddar, Colby, Feta, Gouda, Muenster, Mozzarella, Monterrey jack, Provolone, Parmesan, Swiss
unsweetened rice, oat, almond**, or hemp milk
cream cheese (2 tbsp)
ricotta cheese (2 tbsp)
sour cream (2 tbsp)
whipped cream (2 tbsp)
lactose-free ice cream (check ingredients)
soy milk (made from soy protein)
cream pasta sauce
soy milk (made from soy beans)
If you don’t tolerate nuts very well (see Protein section), I would not recommend trying almond milk. Also, I happen to not tolerate lactose-free milk. At all. I think I might have a casein allergy. Be wary when drinking lactose-free milk and cut it out if you feel symptomatic. Be sure to find another milk substitute, though, or you may lose out on calcium.
A good substitute for ice cream is frozen yogurt: simply get a small container of nonfat, plain Greek yogurt (Chobani works) and place a 1/2 cup of it (or all of it) into an ice cream maker, along with a 1/4 tsp of vanilla extract and any flavorings (like a dollop of sunflower seed butter!). Mix for about 10 minutes and eat as soft-serve, decorating with any toppings (like a few chocolate chips).