Also, little or no beef, and not to much wheat as it is bad
for you in other ways. Other whole grains are much better
for you. She highly recommends Flax seed. The best form of fiber suppliment is psyllium which you can get in capsules and in bulk. Avoid "bad fat" foods (cheese & fried foods etc.) I think the basis of the lactose thing is that there is a lot of animal fat in a lot of dairy foods. I have done really great since I have been on this regime.