Dairy Intolerance and Gluten Free?

I'm lactose intolerant so I avoid a lot of dairy. I just replace milk with almond milk (i prefer this to soy milk). In any recipe that calls for mikl I add almond milk too. You can replace butter with oil in most cooking recipes and oil and applesauce in most baking recipes. There are soy and coconut milk based yogurts and ice creams and vegan cheese, although I don't really like them. Is your issue with lactose or the milk protein, because if it's just lactose than you can still eat hard cheeses. I buy lactose free greek yogurt (liberte, plain). It is great for my digestive system, eat it every day, can't imagine giving that up. There is also lactose free milk but I just prefer almond milk.

In regards to gluten, it doesn't really make any sense to go 75% gluten free, it is peculiar that your doctor recommended this (I am a doctor too). If you have Celiac disease, which I'm assuming you don't, you need to be 100% gluten free or it is pointless, and that doesn't mean just avoiding wheat products, but a whole host of products because tons have gluten in them (soy sauce, many salad dressing and other sauces, seasonings, prepared frozen and packaged foods, etc etc.). Eating a whole grain diet and eliminating all processed junk often helps the digestive tract much more than going gluten free, especially since these days you can buy a whole host of gluten free products that are so loaded up with different oils, artificial ingredients and what not that they are much worse for you than the non-gluten free versions. They often lack fibre and other good nutrients. I would recommend avoiding processed food rather than gluten to help with digestive issues. SO for carbs things like sprouted grain breads (ezekiel), unprocessed rice (the kind that takes 45 minutes to cook), bulgur, quinoa, oatmeal, high fibre cereals (fibre one original), wheat bran, whole grain pasta, buckwheat pasta, using whole grains and grains like spelt in your baking etc. Things with soluble fibre are particularly helpful for digestive issues, ensuring that you drink a good amount of water too.

I cannot drink milk and I limit gluten. I have some soy milk sometimes, but not usually.
Cook more meat and eggs and fish to get protein that you were getting from dairy.
Instead of gluten, make meals with rice, potatoes, quinoa, sweet potatoes.
This is breakfast fried rice (the soy sauce is Gluten Free)
http://www.wifemamafoodie.com/breakfast-fried-rice/