What butter can I have on a FODMAP diet?

November 12, 2025 •

3 min read

Recent research from Monash University confirms that standard butter is safe for most people on a low FODMAP diet. However, navigating dairy can be tricky, so it's crucial to understand why certain types and quantities of butter and its alternatives are suitable for those managing IBS symptoms.

Quick Summary

This guide explains why butter is generally low FODMAP due to its low lactose content, highlights alternatives like ghee and plant-based spreads, and offers practical tips for safe consumption while managing dietary fat intake.

Key Points

Standard Butter is Low FODMAP: Because lactose is mostly removed during processing, standard butter is generally safe for consumption on a low FODMAP diet in typical serving sizes.
Fat Content Matters: Even if low in FODMAPs, the high fat content in butter can trigger IBS symptoms in some sensitive individuals, so consuming it in moderation is advised.
Ghee is Lactose-Free: Clarified butter, or ghee, is an excellent alternative for those with higher dairy sensitivities, as it is completely free of lactose and casein.
Check Plant-Based Options Carefully: While many margarine and plant-based butter substitutes are low FODMAP, you must check the ingredients for high FODMAP additives like garlic, onion, or certain stabilizers.
Portion Control for Nut Butters: When opting for nut butters like almond or pecan, be mindful of serving sizes, as larger portions can contain significant levels of FODMAPs.
Make Ghee at Home: You can easily clarify butter at home by melting it and removing the milk solids, creating a pure, lactose-free fat.
Utilize Safe Cooking Oils: Other fats like olive oil and avocado oil are naturally low FODMAP and serve as versatile alternatives for cooking and spreading.

Is Standard Butter Low FODMAP?

Yes, standard butter is considered low FODMAP in typical serving sizes, according to Monash University, the originators of the diet. The reason lies in the production process. Butter is made by churning cream, which separates the fat from the liquid milk solids, known as buttermilk. The lactose, the primary FODMAP in dairy, is primarily contained in the buttermilk and is removed during this process. This leaves butter as a product consisting mostly of fat with only trace amounts of lactose. For most people with lactose intolerance, these trace amounts are well below the threshold that would trigger symptoms.

Mindful Consumption of Standard Butter

While the FODMAP content is low, butter's high-fat nature can still be a potential symptom trigger for some individuals with irritable bowel syndrome (IBS). High-fat foods can affect gut motility and sensation, especially when consumed in large quantities. It is always recommended to start with small portions, such as a single tablespoon per meal, and monitor your personal tolerance.

Clarified Butter and Ghee

For those with high lactose or dairy sensitivity, clarified butter (often called ghee) is an excellent, entirely lactose-free alternative. Ghee is made by simmering butter to evaporate the water and removing all milk solids, leaving behind a pure, shelf-stable butterfat.

Benefits of Ghee:

Zero Lactose and Casein: This makes it a perfect option for individuals with high sensitivity to lactose or casein, a milk protein.
High Smoke Point: Its high smoke point makes it ideal for high-heat cooking methods like sautéing and frying.
Rich Flavor: It provides a rich, nutty flavor that many people enjoy.

How to Make Your Own Ghee

Creating your own clarified butter at home is simple and ensures you have a pure, FODMAP-friendly fat on hand. You will need one pound of unsalted butter and a small saucepan.

Melt Slowly: Melt the butter in the saucepan over low-to-medium heat. Do not stir it.
Remove Foam: As it melts, a white foamy layer will form on top. Skim this foam off with a spoon and discard.
Simmer and Observe: Continue simmering until the butter becomes golden and translucent and the milk solids sink to the bottom and turn a light brown color.
Strain: Remove from heat and pour the liquid butterfat through a cheesecloth-lined sieve into a heat-safe jar, leaving the browned solids behind.
Store: Once cooled, seal and store. Homemade ghee is shelf-stable for several months.

Plant-Based Low FODMAP Butter Alternatives

For those avoiding dairy entirely, several plant-based options are suitable for a low FODMAP diet. It's crucial to check labels for high FODMAP additives, such as garlic, onion, or soy protein.


Alternative	FODMAP Status	Best Uses	Considerations
Margarine (vegetable oil-based)	Usually low FODMAP	Baking, spreading	Check ingredients for high FODMAPs like onion or garlic powder, and avoid products with partially hydrogenated oils.
Coconut Oil	Low FODMAP (in moderate servings)	Baking, sautéing, spreads	Unrefined coconut oil may impart a flavor, while refined is more neutral. Avoid brands containing dried coconut, which is high in sorbitol.
Olive Oil	Low FODMAP	Cooking, flavor enhancer	A versatile liquid oil, it may not be suitable for applications that require a solid fat, like frosting.
Peanut Butter	Low FODMAP (up to 2 tbsp)	Spreads, sauces, baking	Choose natural varieties made from only peanuts and salt. Check for added sugars like honey or high-fructose corn syrup.
Almond Butter	Low FODMAP (up to 1 tbsp)	Spreads, baking	Due to the concentration of FODMAPs in almonds, portion control is important.
Seed Butters (e.g., Sunflower)	Low FODMAP	Spreads, baking	A great option for those with dairy and nut allergies. Ensure no high FODMAP ingredients are added.

Conclusion: Making the Right Butter Choice for You

Navigating the low FODMAP diet doesn't mean giving up rich, savory flavors. Standard butter is generally safe in moderation due to its low lactose content. However, for those with high lactose sensitivity or a cow's milk allergy, options like ghee offer a completely lactose-free, casein-free experience. Additionally, a wide variety of plant-based spreads and nut or seed butters provide delicious and safe alternatives. Always listen to your body, mind your portion sizes, and check ingredient lists for hidden triggers to find the best butter option for your digestive health. For accurate serving sizes and guidance, consulting a trusted resource like the Monash University FODMAP app is highly recommended.

Frequently Asked Questions

Both salted and unsalted standard butter are considered low FODMAP. The choice between them comes down to personal preference for taste and managing sodium intake, not FODMAP content.

Most people with lactose intolerance can tolerate butter in small to moderate amounts because it contains only trace levels of lactose. For those with high sensitivity, ghee is a better option as it is completely lactose-free.

Monash University has determined that a serving size of 1 tablespoon (approximately 20g) of butter is low FODMAP. It's recommended to start with this amount and observe your body's reaction to manage fat content as a potential trigger.

Ghee is a type of clarified butter. The key difference is that ghee is simmered for longer than clarified butter, allowing the milk solids to brown and infuse the fat with a richer, nuttier flavor before being strained.

Cooking oils like olive, canola, and avocado oil are pure fats and do not contain FODMAPs, making them safe for a low FODMAP diet. Flavored oils, such as garlic-infused oil, are also low FODMAP as long as the flavoring agent is removed, since fructans are water-soluble and don't leach into the oil.

Flavored butters often contain high FODMAP ingredients like garlic or onion powder. It is best to stick with plain butter (salted or unsalted) during the elimination phase, or make your own flavored butter using low FODMAP ingredients.

Many vegetable-based margarines are low FODMAP. However, you must read the ingredients list carefully to ensure no high FODMAP additives like soy protein, garlic, or onion are included. Look for simple, natural varieties.