Can you have dairy on a fodmap diet? A Comprehensive Guide

January 5, 2026 •

3 min read

It's a common misconception that all dairy products must be eliminated on a low FODMAP diet. However, this is not a dairy-free diet, but rather a low-lactose one, meaning many dairy foods are still safe to enjoy.

Quick Summary

The FODMAP diet is a low-lactose plan, not dairy-free, so many dairy products are safe to consume. Focus on naturally low-lactose and lactose-free options like hard cheeses, lactose-free milk, and Greek yogurt in moderation. High-lactose dairy is limited, especially during the elimination phase.

Key Points

Low Lactose, Not Dairy-Free: The FODMAP diet is a low-lactose diet, not a dairy-free one, so eliminating all dairy is often unnecessary.
Aged Cheeses are Safe: Hard and aged cheeses like cheddar, parmesan, and swiss are naturally low in lactose due to the aging process.
Choose Lactose-Free: Lactose-free milk, yogurt, and other products are a safe substitute for high-lactose dairy during the diet's elimination phase.
Portion Size Matters: For some dairy products like Greek yogurt, feta, and brie, a small, controlled serving is considered low FODMAP.
Read Labels for Hidden FODMAPs: Always check ingredients lists for additives like inulin or high-fructose corn syrup, which can be hidden FODMAPs in seemingly low-lactose products.
Lactose Threshold is Personal: The reintroduction phase is crucial for testing your individual tolerance to lactose to determine your specific threshold.

Understanding the FODMAPs in Dairy

For those managing Irritable Bowel Syndrome (IBS), a low FODMAP diet is a clinically proven method for reducing symptoms. The 'D' in FODMAP stands for Disaccharide, specifically referring to lactose, a natural sugar found in milk. While regular cow's milk is high in lactose, and therefore high in FODMAPs, many dairy products contain only low or trace amounts. The key is knowing which products are naturally low in lactose and which have been specially prepared to be low FODMAP.

Lactose vs. Dairy Sensitivity

It is important to differentiate between lactose intolerance and a true dairy protein allergy. The low FODMAP diet is only concerned with the carbohydrate, lactose, and not the protein. If you have a dairy protein allergy, all dairy products must be avoided. However, for those with lactose sensitivity, a wide range of dairy can still be incorporated. During the reintroduction phase of the diet, you can test your personal tolerance to lactose to determine your specific threshold.

Low-FODMAP Dairy Options

Numerous dairy products can be safely included in your diet without causing symptoms. These typically fall into two categories: naturally low-lactose products and lactose-free alternatives.

Hard and Aged Cheeses

Through the aging process, bacteria consume most of the lactose, leaving very little behind in hard cheeses.

Cheddar: Naturally very low in lactose and generally well-tolerated.
Parmesan: Aged for a long time, resulting in minimal lactose.
Swiss and Gruyere: Other great aged options that are low in lactose.

Lactose-Free Products

For products that are traditionally high in lactose, like milk and yogurt, lactose-free versions are a safe substitute.

Lactose-Free Milk: Regular cow's milk with the lactase enzyme added to break down the lactose.
Lactose-Free Yogurt: Choose plain, unflavored options to avoid added high FODMAP ingredients.

Other Low-Lactose Dairy

Butter and Ghee: Contain only trace amounts of lactose due to processing.
Greek Yogurt (small portions): The straining process removes some whey and lactose, making a small serving (around 2 tbsp) potentially safe.
Small servings of soft cheese: Cheeses like feta and brie can be tolerated in specific portion sizes (typically 40g or less), but moderation is key.

High-FODMAP Dairy to Limit During Elimination

Some dairy products are naturally high in lactose and should be limited during the initial elimination phase of the diet.

Regular cow's, goat's, and sheep's milk
Ice cream
Cottage cheese (in larger amounts)
Ricotta cheese (in larger amounts)
Regular yogurt

Comparing Low vs. High-FODMAP Dairy


Product Category	Low-FODMAP Options	High-FODMAP Options (to limit)
Milk	Lactose-free milk (cow's), Almond milk, Rice milk	Regular cow's, goat's, or sheep's milk
Cheese	Aged cheddar, Parmesan, Swiss, Brie (40g)	Ricotta, Cottage cheese, American cheese slices
Yogurt	Lactose-free yogurt, Small portions of Greek yogurt	Regular yogurt, Flavored yogurts with high-FODMAP fruits
Other	Butter, Ghee, Small portions of half-and-half	Ice cream, Regular cream cheese (large portions)

Tips for Incorporating Dairy on a Low-FODMAP Diet

Read Labels Carefully: Be vigilant for hidden high-FODMAP ingredients in products like flavored milk alternatives or processed cheeses, such as inulin, garlic, or honey.
Mind Your Portions: Even for low-lactose products like certain cheeses and yogurts, portion sizes are crucial. Using the Monash University FODMAP App is the most reliable way to check specific serving recommendations.
Consider Lactase Enzymes: Lactase enzyme drops or tablets can help with digesting small amounts of high-lactose products if you choose to include them.
Don't Fear the Reintroduction Phase: The goal is not to stay on the restrictive phase forever. Systematically reintroducing foods will help you determine your personal tolerance levels and expand your diet. For further guidance, the Monash University FODMAP Diet blog is a highly reputable source. Monash FODMAP Blog.

Conclusion

Navigating dairy on a low FODMAP diet can seem complex, but the reality is that complete elimination is often unnecessary. By understanding the role of lactose, choosing naturally low-lactose products like aged cheeses and butter, and opting for lactose-free alternatives, you can continue to enjoy the nutritional benefits and flavor of dairy without compromising your digestive health. Remember to read labels, respect portion sizes, and work with a healthcare professional to identify your personal tolerance levels during the reintroduction phase.

Frequently Asked Questions

Yes, many cheeses are low FODMAP, particularly hard and aged cheeses like cheddar, parmesan, and swiss, because most of the lactose is removed during aging.

Yes, lactose-free milk is considered low FODMAP and is a safe alternative to regular milk for those with lactose sensitivity. An enzyme called lactase is added to break down the lactose.

Plain, lactose-free yogurt is a safe choice. Some strained Greek yogurts can also be consumed in small, measured portions (approx. 2 tbsp) due to their lower lactose content.

Hard cheeses are low in FODMAPs because the bacteria used in the aging process consume the majority of the lactose, the primary FODMAP in dairy, leaving only trace amounts.

No, butter and ghee are safe on a low FODMAP diet. They contain only trace amounts of lactose and are generally well-tolerated.

Lactose intolerance is a specific inability to digest lactose, while the low FODMAP diet is a broader approach to manage various gut symptoms. Lactose is just one of several FODMAPs, and your tolerance level can be different for each.

No, regular cow's milk is high in lactose and should be avoided during the initial elimination phase of a low FODMAP diet. You can test your tolerance during the reintroduction phase.