Can I drink milk on a low fodmap diet? A comprehensive guide

January 2, 2026 •

4 min read

It is a common misconception that all dairy must be eliminated when following a low FODMAP diet. In fact, many people with lactose intolerance can still enjoy a variety of dairy products, as the core issue is the high lactose content in regular milk. Understanding which milk varieties are low in FODMAPs is key to managing digestive symptoms effectively.

Quick Summary

This guide details which milks are suitable for a low FODMAP diet, distinguishing between high-lactose dairy and low-lactose or plant-based alternatives. It explains why some milks are problematic and offers specific, tested options to help manage IBS symptoms.

Key Points

Lactose is the primary issue: Regular cow's milk is high in the FODMAP lactose, which can trigger symptoms in people with IBS.
Lactose-free milk is safe: By adding the lactase enzyme, lactose-free dairy milk is made digestible and low FODMAP.
Check your soy milk: Only soy milk made from soy protein isolate is low FODMAP. Soy milk from whole soybeans is high in GOS.
Consider plant-based options: Unsweetened almond milk, rice milk, and macadamia milk are generally low FODMAP choices.
Be aware of serving sizes: Some milks, like coconut and oat milk, are only low FODMAP in specific, often small, serving sizes.
Read labels carefully: High FODMAP additives like inulin or high-fructose corn syrup can be hidden in milk products.
Hard cheeses are usually fine: The cheesemaking process removes most lactose, making many hard cheeses low FODMAP.

Understanding the 'D' in FODMAP: Lactose

The low FODMAP diet is a temporary eating plan designed to help manage symptoms of Irritable Bowel Syndrome (IBS) by restricting Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs). The 'D' in FODMAP stands for Disaccharides, specifically lactose, the sugar found in milk and many dairy products. For people with lactose malabsorption, ingesting high-lactose foods can cause gas, bloating, and other digestive discomfort as gut bacteria ferment the undigested lactose.

Why Regular Cow's Milk Is High FODMAP

Regular cow's milk contains high levels of lactose, regardless of its fat content. This means full cream, low-fat, and skim milk are all considered high FODMAP in standard serving sizes. The lactose content in regular dairy milk is too high for many individuals with IBS to tolerate during the elimination phase of the diet, as confirmed by testing from Monash University. Sheep and goat's milk also contain high levels of lactose and are not suitable for the low FODMAP diet.

Low FODMAP Dairy and Alternative Milk Options

Navigating milk choices can seem daunting, but many options exist for those following a low FODMAP diet.

Lactose-free cow's milk: This is regular cow's milk with the lactase enzyme added to break down the lactose into simpler, more easily digestible sugars. This makes it a great low FODMAP option that retains the nutritional benefits of dairy.
Almond milk: Unsweetened almond milk is generally considered a low FODMAP choice. However, it's crucial to check labels for any added high FODMAP ingredients like inulin or high-fructose corn syrup.
Rice milk: This is another safe, low FODMAP alternative, provided it is unsweetened and contains no high FODMAP additives.
Soy milk: The FODMAP status of soy milk depends on how it's processed. Soy milk made from soy protein isolate is low FODMAP, while milk made from whole soybeans is high in galacto-oligosaccharides (GOS). Look for products specifically labeled as made from soy protein.
Coconut milk: The FODMAP content depends on the type and serving size. Unsweetened UHT (long-life) coconut milk is low FODMAP in a ¾ cup serving, but becomes moderate in larger amounts. Canned coconut milk is also low FODMAP in smaller quantities.
Hemp milk: This is a low FODMAP option, although some may need to limit their serving size.
Macadamia milk: Since macadamia nuts are low FODMAP, milk made from them is also considered suitable.

Low FODMAP Dairy vs. Plant-Based Milks


Feature	Lactose-Free Milk (Dairy)	Plant-Based Milks (e.g., Almond, Rice)
FODMAP Status	Low FODMAP, as lactose is pre-digested.	Low FODMAP, provided it's unsweetened and contains no high-FODMAP additives.
Nutritional Profile	Very similar to regular cow's milk; good source of calcium, protein, and B12.	Often lower in protein and may need to be fortified with calcium and vitamin D.
Taste	Slightly sweeter than regular milk due to the broken-down lactose.	Varies significantly depending on the nut or seed used (e.g., nutty, creamy).
Symptom Triggers	Safe for those with lactose intolerance.	Potential for other triggers if not careful with ingredients (e.g., gums, thickeners).
Usage	Direct substitute for regular milk in cooking, baking, and drinks.	Can be used in various recipes, but flavor and consistency may differ.

Hard Cheeses: A Low Lactose Dairy Option

Many people on a low FODMAP diet can enjoy hard cheeses. The cheesemaking process naturally reduces the lactose content. Cheeses like cheddar, parmesan, swiss, and mozzarella have very low levels of lactose and are generally well-tolerated. Soft cheeses like ricotta and cottage cheese, however, have higher lactose content. Always refer to the Monash app for specific serving sizes.

Important Considerations for Choosing Milk

Beyond the FODMAP content, a few key things are worth considering:

Read ingredient lists: Always double-check ingredient lists for added high FODMAP ingredients, especially with flavored or sweetened products. Common culprits include high-fructose corn syrup, inulin, and certain thickeners.
Calcium fortification: Plant-based milks do not naturally contain the same level of calcium as dairy milk. If opting for a plant-based alternative, choose one that is calcium-fortified to ensure adequate intake.
Consult a dietitian: The low FODMAP diet is a complex process. A trained dietitian can help you navigate the reintroduction phase and personalize your plan, including your milk and dairy choices.

Conclusion

While regular cow's milk is high in lactose and should be avoided during the elimination phase of a low FODMAP diet, there are many safe and delicious alternatives available. Lactose-free dairy milk provides the nutritional benefits of regular milk without the high lactose content. A variety of plant-based options, including unsweetened almond, rice, and soy protein-based milk, also offer great low FODMAP choices. By carefully checking labels and being mindful of portion sizes, you can continue to enjoy milk and other dairy products without compromising your digestive comfort. Remember to consult your dietitian to find the best milk options for your individual needs. For the most up-to-date and specific guidance on FODMAP content, always refer to the Monash University FODMAP Diet App, the gold standard for FODMAP testing and information. Monash University FODMAP Diet App

Frequently Asked Questions

Oat milk's FODMAP content can vary depending on the brand, processing, and country. According to Monash University, it may be low FODMAP in very small servings, but larger amounts can be high in FODMAPs. It is best to check the Monash FODMAP App for the most accurate serving information for specific products.

During the strict elimination phase of the diet, regular milk is typically avoided completely due to its high lactose content. However, some people may discover during the reintroduction phase that they can tolerate small amounts of lactose, but this should be done with dietitian guidance.

To determine if soy milk is low FODMAP, you must check the ingredient list. Choose soy milk made from soy protein isolate, not whole soybeans, as milk from whole soybeans is high in GOS.

Lactose intolerance is a digestive issue caused by the inability to digest the milk sugar, lactose. A dairy allergy is an immune system reaction to the proteins in milk. The low FODMAP diet addresses intolerance, not allergy.

No, not all cheeses are low FODMAP. Hard, aged cheeses like cheddar, parmesan, and swiss have very low lactose content due to the aging process and are typically safe in specified serving sizes. Soft cheeses like ricotta and cottage cheese are high in lactose.

Lactose-free milk has a slightly sweeter taste because the added lactase enzyme breaks down the lactose into simpler sugars (glucose and galactose). These simpler sugars are perceived as sweeter by taste buds than lactose.

Yes, but be mindful of the type and serving size. Unsweetened UHT coconut milk is low FODMAP in a ¾ cup serving, but check the Monash App for specifics on other forms like canned coconut milk, which is often low FODMAP in small quantities.