FODMAP foods / Low FODMAP milk

Aisle guide

Low FODMAP milk

Regular cow, goat and sheep milk is High FODMAP because of lactose, and a normal glass is well over the limit for most people who react to it. Lactose-free milk is Low FODMAP: it is the same milk with lactase added, and lactase is the enzyme that splits lactose before it reaches your gut. Lactose-free does not mean dairy-free, so it is still off limits if you have a milk allergy. Among plant drinks, almond and rice milk are Low in a normal glass, soy milk made from soy protein is Low while soy milk made from whole soybeans is High, and oats make it a portion question. The trap is the added fibre: chicory root and inulin turn an otherwise safe plant drink into a High one.

Look for on the label

  • lactase or lactase enzyme in the list means the lactose is already broken down
  • on soy drinks, check whether it says soy protein, which is Low, or whole soybeans, which is not
  • inulin, chicory root or added fibre pushes any milk into High territory
  • honey and agave show up as sweeteners in flavoured milks and both are High
  • lactose-free still contains milk protein, so it is not an option for a milk allergy

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

1 low FODMAP example, 3 to watch

  • Président

    Beurre tendre doux

    Low

Worth a closer look

  • alpro

    Coco Sans Sucres

    Moderate

    Because ofCoconut water

    See all 11 ingredients
    • WaterLow
    • Coconut milkLow
    • Coconut creamLow
    • Coconut waterModerate
    • CalciumLow
    • Tricalcium phosphateLow
    • Natural coconut flavorLow
    • Stabilizers (Pectin, Guar Gum)Low
    • Sea saltLow
    • Vitamin B12Low
    • Vitamin D2Low

  • Isola Bio

    Crema de soja

    High

    Because ofThickener: Guar gumItalian soy (12,3%)

    See all 9 ingredients

    Crema de soja is high FODMAP due to the high-rated guar gum thickener and soy ingredient; unknown ingredients were ignored.

    • Cold pressed sunflower oilLowCold-pressed sunflower oil is low FODMAP, as all pure oils contain negligible FODMAPs and can be consumed freely.
    • Maltodextrin of cornLowCorn maltodextrin is considered low FODMAP as corn does not contain significant FODMAPs; it can be consumed safely in normal serving sizes (up to 30 grams per Monash).
    • Thickener: Guar gumHighGuar gum (guarkernmehl) is high FODMAP due to its content of galacto-oligosaccharides (GOS), which can cause digestive symptoms in sensitive individuals.
    • Xanthan gumLowXanthan gum is a fiber that is not a FODMAP and is considered low FODMAP, with no portion limit.
    • Sea saltLowSea salt contains no carbohydrates and therefore no FODMAPs; it is safe to consume in any typical amount.
    • Natural flavorLowNatural flavour (arôme naturel) does not typically contribute significant FODMAPs, and is considered low FODMAP unless derived from a high FODMAP source, which is rare for this ingredient.
    • Italian soy (12,3%)HighThis appears to be whole soy, which is high in the GOS type of FODMAP, although the exact soy preparation is not specified.
    • Iz syrupUnclearThe term “iz” is unclear, so the exact source and FODMAP level of this syrup cannot be determined reliably from the wording provided.
    • Emulsifier toumeso lecithinUnclearThe term “toumeso” is unclear, so the exact source of this lecithin cannot be confirmed and its FODMAP level cannot be determined reliably.

  • Woolworths Food

    Low Fat Fresh Milk

    High

    Because ofBarley malt extractHoneyMolasses

    See all 9 ingredients

    Low Fat Fresh Milk contains several high FODMAP ingredients, notably barley malt extract, honey, and molasses, making it overall high in FODMAPs.

    • CornLowCorn (maize) in its whole kernel form is low FODMAP and is generally safe to eat in portions of up to 75g.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Barley malt extractHighBarley malt extract is high FODMAP because it contains significant levels of oligosaccharides (fructans), which can trigger symptoms even in small amounts.
    • HoneyHighHoney is high in FODMAPs because it contains large amounts of fructose; even small serves are not considered low FODMAP.
    • Glucose syrupLowGlucose syrup (sirop de glucose) is considered low FODMAP because it primarily contains glucose and not FODMAP sugars; it is safe to consume in typical serving sizes.
    • MolassesHighMolasses is high FODMAP because it contains significant amounts of oligosaccharides (fructans and GOS); it should be avoided by individuals following a low FODMAP diet.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Mono and diglycerides of fatty acidsLowMono- and diglycerides of fatty acids are fats and do not contain FODMAPs, so they are considered low FODMAP and safe to eat in any usual serving size.
    • Chopped roasted peanutsLowPeanuts are considered Low FODMAP and safe in servings up to 28 grams, as they are actually legumes that contain only trace amounts of FODMAPs.

What people ask

Is lactose-free milk really low FODMAP?
Yes. The lactose has been split into glucose and galactose by added lactase, so the FODMAP that caused the problem is no longer there.
Is oat milk low FODMAP?
It depends on the serving, and brands differ a lot depending on how the oats are processed. Start with a small glass rather than assuming a full one is fine.
Is almond milk low FODMAP?
Plain almond milk is Low in a normal glass. Check the list anyway, since some brands add inulin or chicory root for texture.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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