FODMAP Foods
Lactose is the sugar in milk, and the only disaccharide on the FODMAP list. It needs the enzyme lactase to be absorbed, and lactase activity varies enormously between people, which is why lactose is the FODMAP most likely to be tolerated in full by some and not at all by others. Hard aged cheeses and butter hold very little of it; milk, soft cheese and ice cream hold a lot.
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Low FODMAP
- Butter About 1 tablespoon (20g)
- Chocolate (dark) About 5 squares (25g)
- Cottage Cheese About 2 tablespoons (40g)
- Cream About 2 tablespoons (40g)
- Cream Cheese About 2 tablespoons (40g)
- Crème Fraîche About 2 tablespoons (40g)
- Double Cream About 2 tablespoons (40g)
- Fresh Goat Cheese About 40g
- Paneer About 2 tablespoons (40g)
- Ricotta About 2 tablespoons (40g)
- Sour Cream About 2 tablespoons (40g)
- Whipping Cream About 2 tablespoons (40g)
Moderate FODMAP
High FODMAP
- A2 Milk About 2 teaspoons (10mL)
- Bubble Tea Small serving
- Buttermilk About 1 tablespoon (15mL)
- Cream Cake Small serving
- Dulce de Leche Small serving
- Eggnog Small serving
- Evaporated Milk About 2 teaspoons (9mL)
- French Toast Small serving
- Fresh Milk About 1 tablespoon (20mL)
- Goat Milk About 1½ tablespoons (30mL)
- Kefir About 1 tablespoon (25mL)
- Mango Lassi Small serving
- Milk About 1 tablespoon (20mL)
- Milkshake Small serving
- Powdered Milk Small serving
- Sheep Milk Small serving
- Tiramisu Small serving
- Yogurt About 1 tablespoon (20g)
Last updated October 17, 2026. Informational only, not medical advice.