The simple answer is I stopped eating dairy products.
This seems easy, but not in the USA where ingredients containing milk can be labeled as something other than milk. Examples are:
Lactic acid ( found in soy sauce, in pickles, and other things, used as flavor)
Butter (including artificial butter and artificial butter flavor)
Buttermilk
Casein and caseinates (ammonium, calcium, magnesium, potassium, sodium—certain vaccines like those for diphtheria, tetanus, and pertussis contain casein)4
Cheese (including cottage cheese, cream cheese, imitation cheese, quark, and vegetarian cheeses with casein)
Cream
Curds
Chocolate
Margarine
Custard
Ghee
Half-and-half
Hydrolysates (casein, milk protein, protein, whey, whey protein)
Ice cream (including ice milk and gelato)
Lactalbumin and lactalbumin phosphate
Lactoferrin
Lactoglobulin
Milk (derivative, protein, solids, malted, condensed, evaporated, dry, whole, low-fat, nonfat, and skim)
Nougat
Recaldent (dental product)
Rennet and rennet casein
Simplesse (fat substitute)
Sour cream, sour cream solids, and imitation sour cream
Whey (acid, cured, delactosed, demineralized, hydrolyzed, powdered, reduced mineral, sweet dairy, protein, protein concentrate, powder, and solids)
Yogurt (regular or frozen) and yogurt powder
Also some flours contain milk
Some meats contain milk: deli meats, hot dogs, sausages
Natural flavoring
Caramel
Brown sugar flavoring
MSG is naturally contained in cheese and milk.
The easiest way for me to avoid milk is to buy vegan products, they usually have a V on the bag.
I just wish my doctor gave me a lactose intolerance test to begin with.
Healing excursions 