Best/worst gluten and dairy substitutes?

[shootingstar]

There was a point in my life, my body couldn't handle much milk, but strangely before I grew up as a child drinking several glasses of milk per day. I think all of us benefitted as growing children on milk. My parents did want us to drink milk even though they seldom drank it except my mother when she was pregnant.

Probably from low exposure, I can handle milk up to a certain point. I put myself back onto milk slowly.

This is my dairy intake and I think it's healthy for me ..for naturally occurring sources of calcium and other nutrients. I do not take supplements at this time yet.

Skim milk- 2 litres every 3-4 days. I take in my tea, coffee and oatmeal. I rarely drink a whole glass of milk. I know for me to have 2 large lattes is not good: diarahea

Butter- we only have butter in fridge 1-2 times per yr. Otherwise my butter intake is at restaurants on rollls, with butter sauces if small amounts. Again my body seems to only like abit. My body does not respond well to an overtly buttery sauce, etc.

Cheese- a few thin slices of goat cheese or other types of cheeses on a day. But that happens only several times per month or less. I do eat soy cheese from time to time.

Seeing really cheesy, greasy dishes in restaurants is not a turn-on for me. Cheese to me, is meant to garnish/melting abit for flavour in restaurant dishes. We rarely cook with cheese. Only make cheese based sandwiches with basil, tomato, etc. Or feta on salads. So a real cheesy pizza is less attractive to me vs. lighter with other multiple toppings.

Yogurt- have it only several times per month. Tend to prefer low-fat if available. My partner is the yogurt inhaler. Or he makes salad dressings with yogurt or puts into soups as a garnish..I will have all this gladly.

Cottage cheese- only several times per yr. I guess we tend to forget about it. Sour cream tends to be only several times per yr. also.

I haven't cut out dairy completely because if I have it in the amounts that I've listed above, it works for me and I think for me, it has naturally occurring nutrients which are good for my body and I don't worry about weight gain, etc.