Is Custard Good for IBS Sufferers? Your Comprehensive Guide

January 6, 2026 •

4 min read

Approximately 70% of adults globally have some form of lactose intolerance, a major factor when considering if custard is good for IBS sufferers. For those managing Irritable Bowel Syndrome, a deep dive into the ingredients is essential, as the answer isn't a simple yes or no.

Quick Summary

Traditional custard often contains high-lactose dairy and high-FODMAP ingredients that can trigger IBS symptoms like bloating and discomfort. Learn about safe alternatives using lactose-free or non-dairy milk substitutes.

Key Points

Traditional Custard is High-Risk: Standard custard, made with cow's milk, contains high levels of lactose, making it a likely trigger for bloating and discomfort in many with IBS.
Lactose-Free is the Key Swap: Replacing traditional dairy with lactose-free milk or plant-based alternatives like almond or rice milk is the most important step for an IBS-safe custard.
Low FODMAP is Crucial: Follow the Low FODMAP diet guidelines by using safe ingredients, including certified low FODMAP milk alternatives and sweeteners like maple syrup or table sugar in moderation.
Control Your Ingredients: To ensure an IBS-friendly dessert, make your own custard from scratch using safe alternatives, as commercial powders and pre-made versions can contain hidden high FODMAPs.
Practice Moderation: Even with safe ingredients, high-fat or high-sugar items can affect sensitive digestive systems, so it's best to consume IBS-friendly custard in small, mindful portions.
Use Safe Thickeners: Use low FODMAP starches like cornstarch or arrowroot powder to stabilize your custard, as eggs are generally safe for IBS sufferers.
Check Commercial Labels: If buying pre-made, be vigilant about checking ingredient labels for dairy and high-FODMAP additives to avoid triggers.

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder characterized by a range of uncomfortable symptoms, including bloating, gas, abdominal pain, and altered bowel habits. Dietary management is a cornerstone of symptom control, and understanding which foods can trigger a flare-up is crucial. This article explores whether custard is good for IBS sufferers, detailing the ingredients to watch for and offering safe, gut-friendly alternatives.

Why Traditional Custard Can Be a Problem for IBS Sufferers

Traditional custard is typically made with milk, cream, egg yolks, and sugar. For many with IBS, these ingredients can pose significant digestive issues, primarily due to their high lactose content and status as high FODMAPs.

The Lactose Connection

One of the main reasons traditional custard is a concern for IBS sufferers is the lactose it contains. Lactose is a sugar found in milk and other dairy products. Many people with IBS also have lactose intolerance, meaning their bodies don't produce enough of the enzyme lactase to properly break down the sugar. When undigested lactose enters the large intestine, it can cause gas, bloating, and diarrhea. This is a frequent trigger for IBS symptoms.

High FODMAP Ingredients

The Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet is often recommended for managing IBS symptoms. It involves limiting certain short-chain carbohydrates that can ferment in the gut and cause discomfort. Regular cow's milk and cream, key ingredients in traditional custard, are considered high in the FODMAP category of lactose. Commercial custard powders or pre-made custards may also contain other hidden high FODMAP ingredients, including some sweeteners or additives.

Other Potential Triggers

Beyond lactose and FODMAPs, other factors in traditional custard can aggravate IBS symptoms. The high fat content from cream and egg yolks can slow down digestion in some individuals, contributing to discomfort. Similarly, excessive added sugar can affect gut bacteria balance and cause issues for a sensitive stomach.

Finding IBS-Friendly Custard Alternatives

The good news is that custard doesn't have to be off the menu entirely. By making simple ingredient swaps, you can create a delicious, gut-friendly version that won't cause a flare-up. The key is to focus on ingredients that are low in FODMAPs and free of dairy.

Embracing Lactose-Free and Dairy-Free Options

The simplest solution is to replace dairy milk with lactose-free or plant-based alternatives. The Monash University Low FODMAP Diet, a leading authority on the subject, provides clear guidance on safe milk options.

Low FODMAP milk alternatives include:

Lactose-free cow's milk: This is cow's milk with the lactose enzyme already broken down, making it easy to digest.
Almond milk: A popular dairy-free choice that is low FODMAP.
Rice milk: Another excellent, gut-friendly plant-based milk alternative.
Coconut milk (canned): Coconut milk is low FODMAP in smaller, defined serving sizes. Check the Monash app for specific recommendations.

Utilizing Safe Thickeners and Sweeteners

While eggs are not a dairy product and are typically safe for IBS, starches are often used to thicken custard. It is important to use a low FODMAP starch like cornstarch or arrowroot powder.

For sweeteners, avoid high-fructose corn syrup and artificial sweeteners ending in -ol (like sorbitol or mannitol), which are high in FODMAPs. Low FODMAP sweeteners include maple syrup and regular table sugar in limited quantities.

How to Make Your Own IBS-Friendly Custard

Making your own custard at home gives you complete control over the ingredients, ensuring it is safe for your sensitive stomach. Here is a general outline for a low FODMAP version:

Ingredients to use:

Lactose-free cow's milk, almond milk, or coconut milk
Egg yolks or whole eggs
Maple syrup or table sugar
Cornstarch or arrowroot powder
Vanilla extract or vanilla bean

Simple preparation steps:

Warm your chosen milk alternative in a saucepan with vanilla.
In a separate bowl, whisk together the eggs (or yolks), sweetener, and starch.
Slowly temper the egg mixture by whisking a small amount of the hot milk into it.
Pour the combined mixture back into the saucepan and cook gently over low heat, stirring constantly until it thickens. Do not boil.
Remove from heat, strain if desired for extra smoothness, and chill before serving.

Traditional Custard vs. IBS-Friendly Custard: A Comparison


Feature	Traditional Custard	IBS-Friendly Custard
Dairy	Yes, typically cow's milk and/or cream	No, uses lactose-free or plant-based milks
Lactose Content	High	Low or none
FODMAP Status	High (Lactose)	Low FODMAP, with careful ingredient selection
Common Sweeteners	Sugar, potentially high-fructose corn syrup	Maple syrup, table sugar (in moderation), avoiding sugar alcohols
Thickeners	Egg yolks, sometimes cornstarch	Egg yolks, cornstarch, or arrowroot powder
Risk for IBS Sufferers	High	Low, depending on individual triggers and ingredients

Navigating Dessert with IBS

While making ingredient swaps is an excellent strategy, it is also important to be mindful of your overall intake. Here are a few tips for enjoying dessert with IBS:

Stick to small portions. Even safe-for-IBS ingredients can cause issues in large quantities.
Pair it with other foods. Eating your dessert as part of a meal rather than on an empty stomach can sometimes help with tolerance.
Listen to your body. Pay attention to how different ingredients affect you. What works for one person with IBS may not work for another.
Find certified low FODMAP recipes. Websites like Monash University's FODMAP blog provide tested, reliable recipes for IBS-safe dishes.

Conclusion: Enjoying Custard Mindfully

So, is custard good for IBS sufferers? Traditional custard, with its high dairy content, is generally considered a high-risk trigger food due to its lactose content and high FODMAP profile. However, by swapping out high-lactose dairy for low FODMAP milk alternatives and avoiding problematic sweeteners, it is entirely possible to create a gut-friendly version of this comforting dessert. The key is to be an informed consumer and proactive home cook, allowing you to enjoy a delicious treat without compromising your digestive health. With a few mindful adjustments, custard can once again be part of your dessert routine. For more information on the Low FODMAP diet, visit the official Monash University resource: High and low FODMAP foods.

Frequently Asked Questions

No, traditional custard made with regular cow's milk is typically not recommended for IBS sufferers due to its high lactose content. Lactose is a FODMAP that can cause bloating, gas, and pain in people with IBS and lactose intolerance.

Good dairy substitutes for an IBS-friendly custard include lactose-free cow's milk, almond milk, or rice milk, which are all low in FODMAPs. Be sure to check that the product is plain and unsweetened.

You should check the ingredients of commercial custard powder carefully. Many contain dairy-based ingredients or other high FODMAP additives. Some low FODMAP recipes suggest using specific custard powders with low FODMAP milk.

Yes, eggs are generally considered safe and low FODMAP, making them suitable for IBS-friendly cooking and baking. They are not a dairy product, despite being sold in the dairy section of some stores.

For low FODMAP custard, you can use maple syrup or regular table sugar in controlled amounts. Avoid high-fructose corn syrup and artificial sweeteners like sorbitol and mannitol, which are high FODMAP.

Yes, high-fat foods can sometimes slow down digestion and trigger symptoms in some IBS sufferers. Even with IBS-safe ingredients, it is best to consume custard in moderation to avoid potential discomfort.

To make a vegan, low FODMAP custard, use plant-based milk alternatives like almond or rice milk, thicken with cornstarch or arrowroot powder, and sweeten with maple syrup or a small amount of table sugar. Several recipes are available for this specific dietary need.