Can you give me advice? i have been diagnosed with lactose intolerence and spastic colon.what can i eat?

Avoid all dairy: Lactose is a sugar contained in milk from cows, goats, and sheep. Many people don't digest/tolerate it well. To eliminate lactose, you must avoid any product made from milk from these animals, including milk, cheese, butter, yogurt, ice cream, etc. Some beers are also fermented with lactose (milk stout). You can easily find "lactose-free" versions of many products including milk and yogurt.