Dairy & Alternatives — FODMAP Guide
Dairy products and alternatives rated by lactose content
Low FODMAP (Safe)
No. Monash rates blue cheese as low-FODMAP at 40g, and the mould that makes it blue is irrelevant to FODMAP content. Blue cheese is a firm, aged, whey-drained cheese, and that combination is what makes a cheese safe — the lactose left the curd with the whey and bacteria consumed what remained during ageing. The strong smell misleads people into treating it as a risky food when it is one of the safer things in the dairy aisle.
No. Butter is low-FODMAP and safe for IBS because it is almost entirely fat with only trace amounts of lactose. Standard cooking and spreading amounts are well-tolerated. Even people with lactose intolerance can usually eat butter without issues. Ghee (clarified butter) has virtually zero lactose.
No. Cheddar and other hard aged cheeses are considered low-FODMAP because the aging process breaks down most of the lactose. They are generally safe for people with IBS in standard serving sizes (about 40g or two slices). Most people tolerate aged cheeses well without experiencing digestive symptoms.
No. Coconut milk is low FODMAP at up to half a cup (125ml) and is a well-tolerated dairy alternative for people with IBS and lactose intolerance. Canned coconut milk and coconut cream are both safe at this serving size. Larger portions may contain moderate sorbitol levels.
No. Plain coconut yogurt is low-FODMAP and lactose-free, making it a safe dairy alternative for people with IBS. A serving of 125g (about half a cup) is well tolerated. Avoid varieties with added high-FODMAP sweeteners like honey, agave, or high-fructose corn syrup.
No. Feta cheese is low-FODMAP and safe for IBS at up to 125g per serving. The brining and aging process significantly reduces lactose content compared to fresh cheeses like ricotta or cottage cheese. Feta adds excellent flavor to salads and Mediterranean dishes on a low-FODMAP diet.
No. Aged goat cheese (chèvre) is low FODMAP at typical serving sizes of about 40g. The aging process reduces lactose content significantly. Goat cheese is often better tolerated than cow milk cheeses by people with dairy sensitivities, making it a popular choice on low-FODMAP diets.
No. Lactose-free milk has the lactose pre-digested using the enzyme lactase, making it safe for people with IBS who are lactose-sensitive. It provides the same nutrition and taste as regular milk without the FODMAP content. Most people tolerate it well in standard serving sizes (up to about 250ml).
No. Mozzarella is a low-lactose cheese and one of the safer dairy options for people with IBS. Monash rates 40g (about ½ cup shredded) as low-FODMAP. Fresh mozzarella and pizza mozzarella both fall within this range. The safe portion is smaller than firm aged cheeses like cheddar.
No. Parmesan is low FODMAP because the extended aging process (12-36 months) breaks down virtually all lactose. It is one of the safest cheeses for people with IBS and can be enjoyed freely on pasta, salads, and in cooking without FODMAP concerns.
No. Monash rates sour cream as low-FODMAP at 2 tablespoons (40g), and most people use it in roughly that quantity anyway — a dollop on a chilli, a spoonful stirred through a sauce. Two things keep the lactose low: it is a cultured product, so bacteria have already consumed part of the lactose, and it is high in fat, so a given volume contains less milk sugar than the same volume of milk. If a sour-cream-topped meal upset you, the cause is almost always underneath the dollop.
Moderate FODMAP (Portion-Dependent)
It depends on the portion, and burrata is stricter than mozzarella. The mozzarella shell is drained and low in lactose, but the stracciatella filling is curd suspended in fresh cream, which puts the lactose back — burrata runs around 1 to 2 grams per 100g, where drained mozzarella is far lower. Monash has never tested burrata, so there is no certified serving. Working from its lactose content, about 30g stays comfortably under the 1g-per-sitting threshold Monash uses for lactose. A whole ball is 100 to 125g and carries several times that.
Moderate. Coconut cream is low-FODMAP at small servings (60ml) but becomes moderate to high-FODMAP at larger portions due to its sorbitol content. It is thicker and more concentrated than coconut milk, so the FODMAP load per serving is higher. Stick to small amounts and consider using coconut milk as a lighter alternative.
It depends on the portion. Two tablespoons of cottage cheese (about 36g) are low FODMAP, but larger servings contain enough lactose to trigger symptoms. Lactose-free cottage cheese is a safe alternative at any portion size. Regular cottage cheese retains more lactose than aged cheeses.
It depends. Regular cream cheese contains moderate lactose and is considered moderate-FODMAP at standard servings (2 tablespoons / 30g). Smaller portions are usually tolerated. Lactose-free cream cheese is a safe alternative. The high fat content may also worsen symptoms in some IBS patients independently of lactose.
It depends. Greek yogurt is moderate-FODMAP due to its reduced lactose content from the straining process. A small serving of 2 tablespoons (23g) is considered low-FODMAP by Monash University, but larger portions can trigger symptoms in lactose-sensitive individuals.
It depends. Traditional cow-milk kefir is moderate-FODMAP due to residual lactose, but the fermentation process breaks down most of it — Monash rates a 125g (½ cup) serving of plain kefir as low-FODMAP. Larger servings become high-FODMAP. Lactose-free or coconut kefir is safe in most portions.
It depends on the amount. Small portions of oat milk (up to about 30ml) are low-FODMAP and tolerated by most people with IBS. However, larger servings become moderate to high in GOS and fructans, which can trigger bloating and discomfort. Almond milk is a safer daily alternative.
It depends. Soy milk made from soy protein extract is low FODMAP and safe for IBS. However, soy milk made from whole soybeans is high FODMAP due to GOS (galacto-oligosaccharides) content. This crucial distinction makes reading labels essential — check whether the ingredients list soy protein isolate/extract (safe) or whole soybeans (avoid).
It depends on the type. Regular yogurt is moderate in lactose and may trigger IBS symptoms in sensitive individuals. Greek yogurt and lactose-free yogurt are better options, as they contain significantly less lactose. Small servings (about 3/4 cup or 200g of lactose-free) are generally well tolerated.
High FODMAP (Avoid or Limit)
Yes. Regular cow's milk is high in lactose, one of the most common FODMAP triggers for people with IBS. Even a small glass (about 125ml) can cause bloating, gas, cramping, and diarrhea in lactose-sensitive individuals. Lactose-free milk or plant-based alternatives like almond milk are recommended substitutes.
Yes. Traditional dairy ice cream is high in lactose and one of the most common IBS triggers. Even a small scoop (60g) can trigger diarrhea, cramping, and bloating in lactose-intolerant people. Lactose-free and coconut-based ice creams are safe alternatives.
Yes. Ricotta is one of the few high-lactose cheeses — because it is made from whey (not curd), it retains most of the lactose that other cheeses lose during aging. Even 2 tablespoons (30g) is high-FODMAP. Lactose-free ricotta or firm aged cheeses like parmesan are safer.
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