A2 Milk

Why a2 milk is rated high

A2 milk is rated high overall, and that rating is estimated from what the milk is made of rather than from a measured serving. 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 ladder helps is in showing the climb: a Small serving reads low, a Moderate serving reads moderate, and a Large serving reads high. So a small amount in coffee or in cooking 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 A Small serving reads low, a Moderate serving reads moderate, and a Large serving reads 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 subgroup, 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 subgroup, 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 Small serving and a Large serving 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. The ladder does record a Small serving as low, with a Moderate serving reading moderate and a Large serving reading 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

A Small serving reads low on the ladder. A Moderate serving reads moderate and a Large serving reads high, so a full glass is where it becomes a problem rather than a splash in a cup of tea.

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.