Milk (Cow's)
DairyHigh FODMAP
Overview
Regular cow's milk is high in lactose. Lactose-free milk is low FODMAP and a suitable alternative.
Typical Serving
1 cup (250ml)
FODMAP Breakdown
Lactose
HighTips
If lactose is your only trigger, switching to lactose-free dairy products lets you enjoy dairy without symptoms.
Low FODMAP Alternatives
lactose-free milkalmond milkrice milkoat milk (check serving)
Common Questions
Is lactose-free milk OK?
Yes. Lactose-free cow's milk is low FODMAP and nutritionally equivalent to regular milk.
What about oat milk?
Oat milk is low FODMAP in servings up to about 125ml. Larger amounts may contain more fructans.
Get the Complete FODMAP Food List
Our free starter guide includes a quick-reference food list, safe serving sizes, and a 7-day meal plan to get you started.