IMHO: yogurt made from whole milk is better than that from low fat milk. Low fat yogurt causes insulin spikes. Whole milk yogurt has vitamin K2. Rather than a insulin spike, whole milk yogurt results in longer steady energy.

There is something called Kefir. If you can find it; Kefir has less lactose and a more active probiotic.

People who are lactose intolerant often eat things like fermented Sauerkraut, Natto or Kimchi. Fermented pickles are good probiotics. Most pickles in the market are made with acids and not fermented.

I wish you well on your health journey.

!WINE