Is milk low FODMAP?
No. Regular cow's milk is high FODMAP because of lactose. Lactose-free milk, almond milk and soy milk made from soy protein are low FODMAP.
Main FODMAP group: Lactose
Milk contains lactose, a sugar that needs the enzyme lactase to be digested. People who do not make enough lactase absorb it poorly, and it can cause bloating, gas and diarrhea. Not everyone with IBS reacts to lactose, which is why it is one of the groups worth testing during reintroduction.
Where milk hides
Custard, ice cream, evaporated and condensed milk, milk powder and creamy sauces all contain lactose. Goat’s and sheep’s milk contain lactose too, so they are not a low FODMAP swap.
Plant milks are not all equal
Soy milk depends on how it is made: soy milk made from soy protein is low FODMAP, while soy milk made from whole soybeans is high in GOS. Check the ingredient list. For oat milk, serving size matters, so check the Monash University FODMAP app.
Lower lactose dairy
Butter and most hard cheese contain very little lactose. Regular yogurt is high FODMAP, but lactose-free yogurt is low.
Low FODMAP swaps
- Lactose-free cow's milk
- Almond milk
- Soy milk made from soy protein (not from whole soybeans)
- Rice milk