A2 Milk

High FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

A2 Milk changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About 2 teaspoons (10mL) Low
Larger portions Moderate
Much larger portions High

Lactose

A2 Milk is High FODMAP at a usual serving, though about 2 teaspoons (10mL) is low, since swapping the beta-casein protein doesn't change the milk sugar regular cow's milk carries.

About 2 teaspoons (10mL) sits low, enough for a splash in tea or coffee.
Lactose is what builds, so larger portions climb to moderate and much larger portions land high.
The A2 protein swap has no effect on the milk sugar that drives the level.

Keep A2 milk to a splash, and reach for a lactose-free milk when you want a full glass.

Why a2 milk is rated high

A2 milk is rated high overall. The A2 label refers to the type of beta-casein protein in the milk, and protein is not what FODMAPs are made of, so the Lactose in A2 milk is the same milk sugar that ordinary cow's milk carries. Where the serves help is in showing the climb: about 2 teaspoons (10mL) is low, larger portions are moderate, and much larger portions are high. So a splash in coffee behaves differently from a full glass, but the food as a whole is a high FODMAP one and the low rung is the exception rather than the rule.

What changes your risk

Serving size is the whole ladder About 2 teaspoons (10mL) is low, larger portions are moderate, and much larger portions are high. Milk is unusual in that people rarely measure it, so a glass poured by eye is easy to underestimate.
The A2 protein does not touch the lactose A2 milk is sold on being easier to digest because of its protein, and that claim has nothing to do with the milk sugar. Nothing about the A2 label lowers the lactose.
Lactose-free milk is the clean fix Lactose-free milk is ordinary dairy with the lactase enzyme added, which splits the lactose before you drink it. It is genuinely low in lactose, but it is still dairy, so it is not suitable for a milk allergy and it is not a dairy-free product.
Stacking lactose through the day Milk on cereal, a milky coffee, a yoghurt and a bowl of ice cream all bring the same FODMAP group, and several low servings within a few hours add up even though each one on its own is fine. Spreading dairy across the day is easier to manage than stacking it into one sitting.
Hard aged cheeses behave differently Hard, aged cheeses such as cheddar, parmesan and swiss lose nearly all their lactose during the making, which is why they sit in a different place from a glass of milk.

Swaps

For a full glass, on cereal or in a smoothie, lactose-free cow's milk is the closest swap there is, since it is the same milk with the enzyme already added, and it tastes and cooks the same way. Lactose-free yoghurt and lactose-free cream cover the same ground in a bowl or in a sauce. Among plant milks, almond milk, rice milk, macadamia milk and hemp milk are the usual choices, with the caveat that they are thinner than dairy and behave differently in coffee. Ordinary cow's milk and ordinary yoghurt are not substitutes here, since they carry exactly the same lactose, and neither is goat's milk, which is also a lactose-carrying dairy milk. For flavour in cooking, hard cheeses such as cheddar and parmesan bring dairy richness without the same load.

How to lower the load

Pour milk into the cup rather than drinking from the bottle, since a splash and a much larger pour look far more alike straight from the container than they do in a glass. Cafes rarely stock A2 and lactose-free both, so asking for lactose-free is usually the more reliable order, and it foams well enough for a flat white or a latte. In cooking, lactose-free milk substitutes one for one in custards, sauces, pancakes and baking with no change in method. Check that a carton labelled lactose-free is the milk rather than a plant drink parked next to it on the shelf, since the packaging design is often nearly identical. Tolerance is individual, and reintroducing lactose in larger amounts is something to work through with a dietitian.

Common questions

is a2 milk low fodmap

A2 milk is rated high overall, because the lactose in it is the same as in regular cow's milk. About 2 teaspoons (10mL) is low, larger portions are moderate and much larger portions are high.

is a2 milk lactose free

No. A2 refers to the beta-casein protein, not the sugar, so A2 milk carries the same lactose as ordinary cow's milk. Lactose-free milk is the product that has had the lactose split by an added enzyme.

how much a2 milk can i have

About 2 teaspoons (10mL) is low. Larger portions are moderate and much larger portions are high, so a splash in a cup of tea fits and a full glass is where it becomes a problem.

what milk should i drink instead of a2 milk

Lactose-free cow's milk is the closest match and works the same way in coffee, cereal and cooking. It is still dairy, so it is not suitable for a milk allergy. Almond, rice, macadamia and hemp milks are the usual plant alternatives.

Learn more

Where this rating comes from

A2 Milk is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.