Is Butter Low FODMAP?

Butter is the perfect topping for a slice of toasted bread and a delicious addition to steamed vegetables, mashed potatoes, and other side dishes. But is it a low-FODMAP food appropriate for those suffering with IBS? 

The acronym FODMAP applies to certain short-chain carbohydrates that can be difficult to digest and that may be particularly triggering for individuals with irritable bowel syndrome. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols which include certain grains, legumes, and dairy products. Fortunately, butter is a low FODMAP food (in appropriate serving sizes).

Here's what you need to know about butter and how to safely include it in your low-FODMAP diet plan.

Butter Is a Low-FODMAP Food

Butter, a staple in many kitchens, is traditionally made from cow’s milk and consists primarily of the fat and protein components of cream. The production process involves churning cream to separate the butterfat from the buttermilk, resulting in a rich, creamy spread. Butter is solid at room temperature, with a smooth, spreadable consistency, but it has a relatively low melting point, making it versatile for various uses when it comes to food.

Nutritionally, butter provides 102 calories per tablespoon. It contains 12 grams of fat, of which 7 grams are saturated fats. Butter has no carbohydrates or fiber and only minimal protein content. 

Butter is also a source of several essential nutrients. It contains small amounts of vitamins K, E, and B12, and is particularly rich in fat-soluble vitamin A, which is vital for maintaining good vision, immune function, and skin health.

Despite being derived from cow’s milk, which is high in FODMAPs, butter itself is relatively low in lactose, a common FODMAP. This is because the lactose content in butter is minimal, especially when compared to other dairy products. For individuals following a low-FODMAP diet, moderate serving sizes of up to 1 tablespoon of butter are generally well-tolerated and can be safely included without triggering symptoms of irritable bowel syndrome (IBS).

How to Include Butter in a Low-FODMAP Diet

If you follow the recommended serving size, butter can be safely included in a low-FODMAP diet. It’s important, however, to consider the foods you’re serving it with to keep the FODMAP content of your meal low overall. A serving of mashed potatoes with butter, for example, might be low in FODMAPs unless you also add milk and garlic. 

Here are some things to keep in mind when enjoying butter on a low-FODMAP diet: 

• Butter is low in lactose but high in fat, so it may still trigger digestive upset in sensitive individuals when consumed in large servings. 
• If you’re sensitive or allergic to cow’s milk, you can find butter made from goat’s milk or sheep’s milk as well as non-dairy alternatives. 
• Certain types of butters have different nutritional values. Grass-fed butter, for example, is higher in unsaturated fatty acids like omega-3s than regular butter. 
• If you’re not sure how well your body will tolerate a fatty food like butter, start with small servings around 1 teaspoon and work your way up to 1 tablespoon.

While butter is considered a low-FODMAP food, it’s important to remember that it’s still a dairy product. This means it could still trigger IBS symptoms in highly sensitive individuals. 

Delicious Low-FODMAP Recipes Featuring Butter 

Butter isn’t exactly a “staple” food, but it can become a star ingredient when used properly. Here are a few low-FODMAP recipes featuring butter to try out at home.

1. Gluten-Free Pasta Alla Vodka 

Servings: 4

Ingredients: 

• 1 box Schär Gluten-Free Spaghetti
• ¼ cup butter
• ¼ cup tomato paste
• 1 tablespoon fresh lemon juice
• Zest from ½ lemon
• 1 teaspoon brown sugar
• 1 teaspoon balsamic vinegar
• ¼ teaspoon dried chili flakes
• ¼ cup vodka
• ¼ cup lactose-free cream
• ¼ to ½ cup grated parmesan cheese
• Salt and fresh cracked pepper, to taste
• Fresh basil, to garnish

Instructions: 

1. Fill a large pot halfway with salted water and bring to a boil.
2. Add the gluten-free spaghetti and cook to al dente, stirring intermittently. 
3. When cooked, drain the pasta and reserve about ¼ to ½ cup of the cooking water.
4. Meanwhile, heat the butter in a large skillet over medium heat.
5. Cook until the butter browns, stirring frequently to keep it from burning.
6. Stir in the tomato paste and cook for 2-3 minutes.
7. Add the lemon juice, zest, brown sugar, chili flakes, and pepper then stir well.
8. Pour in the vodka and stir to deglaze the pan—if the sauce sticks to the pan, stir in ¼ cup of the reserved pasta water. 
9. Remove the sauce from the heat and stir in the cream a little at a time.
10. Toss the cooked pasta with the sauce, stirring in the parmesan a little at a time.
11. Season the sauce with salt and pepper to taste and garnish with fresh basil to serve.

2. Gluten-Free Scallion Pancakes

Servings: 4

Dough Ingredients: 

• 2 ½ cups Schär Mix It Universal all-purpose flour blend
• 1 teaspoon salt
• ¾ cup boiling water
• 2 tablespoons cold water
• Vegetable oil

Roux Ingredients: 

• ¼ cup vegetable oil
• ½ cup Schär Mix It Universal all-purpose flour blend
• ½ teaspoon salt
• ¼ teaspoon five-spice powder (check ingredients as some blends may contain garlic or onion powder)
• 12 scallions, sliced thin (green parts only, white parts are high in FODMAPs)

Instructions: 

1. Stir together the Schar Mix It! Universal all-purpose flour blend and salt in a large mixing bowl.
2. While stirring, slowly pour in the boiling water and stir until well combined.
3. Add 2 tablespoons cold water and knead until the dough bulls away from the sides of the bowl—add more cold water if needed. 
4. Transfer the dough onto a flat surface and knead into a smooth dough.
5. Lightly coat the dough with vegetable oil, shape it into a ball, and return it to the mixing bowl.
6. Cover with plastic, pressing it against the surface of the dough, and rest for 1-2 hours. 
7. To prepare the roux, stir together the dry ingredients in a small bowl.
8. Melt the vegetable oil until hot then pour into the flour mixture and stir into a smooth paste. 
9. To assemble the pancakes, pour 1 tablespoon of vegetable oil into a small bowl.
10. Divide the dough into 4 portions and roll each into a ball.
11. Working one piece at a time, coat the ball in oil then roll into a very thin rectangle (about 11x12 inches).
12. Spread 1 ½ tablespoons of roux over the dough and sprinkle with scallions.
13. Roll the dough into a tight rope, pinching to seal the seam, then coil the rope and press to flatten it into a patty about ¾-inch thick.
14. Repeat with the remaining dough then cover the patties with plastic and rest for 1 hour at room temperature.
15. Heat a large cast iron skillet over medium heat. 
16. Coat the dough patties in a thin layer of roil then roll out into 8-inch circles. 
17. Fry the pancakes until golden brown, cooking 2-3 minutes on each side. 
18. Serve with gluten-free soy sauce for dipping.

Looking for a simple and satisfying way to enjoy butter on the low-FODMAP diet? Try spreading it on a slice of toasted gluten-free bread! 

Find more low-FODMAP recipes in the Schär collection.