If you're lactose intolerant, it doesn't mean you have to miss out on calcium and vitamin D, which are crucial for healthy bones. Many people can still consume small amounts of dairy without symptoms, like bloating or stomach pain. Trial and error can help you find your tolerance level. If dairy is off-limits, there are lactose-free and dairy-free alternatives like almond or soy milk, which are often fortified with these nutrients. Keeping a food diary can help you track what you can tolerate. Remember, calcium and vitamin D are essential, so consider supplements if needed.