Eggnog

High FODMAP

Serving sizes

Eggnog changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

Small serving Moderate
Moderate serving High
Large serving High

Lactose

Eggnog is High FODMAP, a rich holiday drink built on milk and cream that carry a lot of milk sugar.

The lactose from the milk and cream is the driver here: eggnog is moderate at a small serving and climbs to high once you pour a moderate or large glass.
Most versions are dairy-heavy no matter how they are spiced, and added ingredients can shift the picture, so the creamy base is what really loads it up.

If you want to raise a glass, look for a lactose-free milk or a plant-based version to build your eggnog on and keep things comfortable.

Why eggnog is rated high

Eggnog is rated high FODMAP overall because it is built on milk and cream, and the Lactose those carry is the single driver. This rating is estimated from what eggnog is made of rather than a measured serving. The eggs, sugar and spices are not the problem; the dairy base is. On the ladder, a Small serving reads moderate, which is as low as the usual recipe goes, and it is high at a Moderate serving and a Large serving. There is no low rung, so a smaller pour of ordinary eggnog is still not low.

What changes your risk

Serving size A Small serving is moderate, while a Moderate serving and a Large serving are both high.
Lactose-free dairy Making eggnog with lactose-free milk and lactose-free cream removes most of the Lactose, since the lactase enzyme has already split it. That is the most effective change you can make.
Store-bought versions Shop eggnog, including light versions, is still milk and cream based, so it carries the same Lactose as a classic recipe.
Stacking over the holidays Eggnog next to ice cream, custard, cream-based desserts or soft cheeses adds more Lactose to the same sitting.

Swaps

The best swap is homemade eggnog made with lactose-free milk and lactose-free cream, whisked with eggs, table sugar or maple syrup, nutmeg, cinnamon and vanilla. It tastes like the real thing because it is the real thing, just with the lactose split. Lactose-free dairy is still dairy, so it is not dairy-free and is not suitable for anyone with a milk allergy. Do not swap in ordinary milk, cream, condensed milk or ice cream to make a quick version, since they bring back the Lactose.

How to lower the load

Lactose-free cream can be harder to find than lactose-free milk, so check before the holiday rush, or make a lighter eggnog using lactose-free milk alone. Cook the egg and milk mixture gently until it thickens, then chill it well before serving. Grate fresh nutmeg on top for flavour. At a gathering, ask whether the eggnog on offer is homemade or bought, and assume ordinary eggnog is made with regular milk and cream unless told otherwise.

Common questions

is eggnog low fodmap

No. Eggnog is rated high FODMAP overall, estimated from what it is made of. A Small serving reads moderate, and a Moderate serving and a Large serving are both high.

why is eggnog high fodmap

Its milk and cream base carries Lactose, which is the subgroup driving the rating.

can you make low fodmap eggnog with lactose-free milk

Yes. Using lactose-free milk and lactose-free cream removes most of the Lactose. It is still dairy, so it is not suitable for a milk allergy.

is store bought eggnog lactose free

Ordinary store-bought eggnog is made with milk and cream, so it contains Lactose unless the label specifically says lactose-free.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Eggnog is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

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 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. 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.