Is Milk Low FODMAP?

Navigating dietary sensitivities can be like walking through a minefield, particularly when it comes to dairy. Milk, with its natural lactose content, often stands as the usual suspect for those experiencing discomfort, whether due to lactose intolerance or as part of the complex puzzle of irritable bowel syndrome (IBS). The solution might seem straightforward—reduce milk consumption—but it's not always that simple.

Enter the low-FODMAP diet, a strategy designed to relieve the chronic distress of IBS by limiting foods that can ferment in the gut. The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that can be difficult for some individuals to digest.

While milk is traditionally categorized as a high-FODMAP beverage, this doesn't necessitate a blanket ban. The universe of dairy and dairy alternatives presents various options that are low in FODMAPs, offering a respite for those with sensitivities. 

In the following sections, we'll dive into which types of milk are low in FODMAPs and provide insights on how to incorporate them into your diet without triggering symptoms. 

Milk is Not Low-FODMAP

Any dietary change involves an adjustment period. The low-FODMAP diet can be particularly challenging because you’re not just cutting out one type of food or even a whole food group. Memorizing low-FODMAP food lists can be exhausting but it helps to understand exactly what makes high-FODMAP foods so difficult to digest. 

Regular cow’s milk, for example, is considered a high-FODMAP food due to its lactose content. Lactose is a type of naturally occurring sugar in milk and a specific enzyme, lactase, is required to digest it properly. If your body doesn’t produce enough of this enzyme, drinking milk could cause digestive symptoms like flatulence and loose stools. 

How to Include Milk in a Low-FODMAP Diet

Though dairy products like milk are high in the FODMAP lactose, you may not need to avoid them if you’re not lactose intolerant. If drinking milk or eating foods made with milk doesn’t upset your stomach, then you’re in the clear. 

Even people with lactose intolerance may be able to tolerate up to two cups of milk a day, consumed in small portions. Taking supplemental lactase enzymes when you consume dairy may also help reduce your symptoms. 

Here are some ways to include milk in a low-FODMAP diet:

• Start buying lactose-free milk instead of regular cow’s milk—it’s usually sold right next to the regular milk products.
• Switch to a non-dairy milk alternative like almond milk, coconut milk, or rice milk.
• Limit your intake of regular cow’s milk to two cups a day and drink small amounts at a time, ideally at the same time as a meal. 

Keep in mind that the fat content of cow’s milk doesn’t impact the level of lactose—skim milk, whole milk, and heavy cream are all considered high-FODMAP foods. 

It’s also important to note that not all dairy-free milk alternatives are low in FODMAPs. Goat’s milk contains high levels of lactose and oat milk is high-FODMAP in servings above ½ cup. Soy milk, when made from whole soybeans, is high in FODMAPs as well. 

3 Recipes Featuring Low-FODMAP Milk 

Switching to lactose-free milk is easy enough, but dairy-free milk alternatives have a lot to offer as well. From lower calorie content to unique flavors, these products are worth trying if you’re following a low-FODMAP diet. Here are a few recipes to introduce you to popular dairy-free milk alternatives. 

1. Easy French Toast 

Servings: 3

Ingredients: 

• 2 large eggs
• 2/3 cup lactose-free whole milk
• 1 teaspoon brown sugar
• Pinch of salt
• 1 teaspoon vanilla extract
• ¼ teaspoon ground cinnamon
• 6 slices Schär Artisan Baker White Bread
• Cooking spray
• Pure maple syrup 

Instructions: 

1. Whisk together the eggs, lactose-free milk, brown sugar, and salt in a medium bowl.
2. Add the vanilla extract and cinnamon, whisking until well combined.
3. Grease a large skillet with cooking spray and heat it over medium-high heat.
4. One at a time, soak the bread slices in the milk mixture, turning to coat both sides.
5. Add the bread to the preheated pan and cook until golden brown, about 1 to 2 minutes.
6. Flip the bread and cook until golden brown on the other side.
7. Repeat with the remaining batter and gluten-free bread. Serve drizzled with pure maple syrup. 

2. Chocolate Coconut Milk Ice Cream 

Servings: 6

Ingredients: 

• 1 (13.5-ounce) can full-fat coconut milk
• ½ cup cocoa powder
• ¾ cup pure maple syrup
• 1 tablespoon vanilla extract

Instructions: 

1. Freeze the bowl of your ice cream maker at least 24 hours in advance.
2. Combine the coconut milk, cocoa powder, maple syrup, and vanilla in a blender.
3. Blend until smooth and well combined, adjusting sweetness to taste.
4. Pour the mixture into the ice cream maker.
5. Process until thick and creamy, about 30 minutes.
6. Serve immediately or transfer to an airtight container and freeze for 4-6 hours. 

3. Cheesy Scalloped Potatoes 

Servings: 6

Ingredients: 

• 4 cups thinly sliced Yukon Gold potatoes
• 2 tablespoons butter
• 1 tablespoon garlic-infused olive oil
• 3 tablespoons Schär Mix It! Universal
• 1 ½ cups lactose-free whole milk
• 1 teaspoon salt
• ½ teaspoon black pepper
• Pinch of cayenne
• 1 ½ cups shredded sharp cheddar cheese
• Pinch of paprika

Instructions: 

1. Preheat the oven to 350°F and grease a 9x9-inch casserole dish with cooking spray.
2. Heat the butter and oils in a saucepan over low heat.
3. Whisk in the Mix It! Universal, milk, salt, pepper, and cayenne.
4. Cook the mixture on medium-low until it starts to thicken, about 3-4 minutes.
5. Remove from heat and stir in 1 cup of shredded cheese.
6. Line the casserole dish with half the sliced potatoes.
7. Pour half the cheese sauce over them and top with the rest of the potatoes.
8. Add the remaining cheese sauce and sprinkle with the rest of the cheese.
9. Sprinkle paprika over the top for color and bake, uncovered, for 60-75 minutes until the potatoes are tender. 

4. Nutty Almond Pancakes 

Servings: 6

Ingredients: 

• 1 cup blanched almond flour
• ¾ cup Schär Mix It! Universal
• 3 teaspoons baking powder
• 2 large eggs
• 1 tablespoon vanilla extract
• ¼ cup pure maple syrup
• 1 cup unsweetened almond milk

Instructions: 

1. Whisk together the dry ingredients in a large mixing bowl.
2. Make a well in the middle and add the eggs, maple syrup, and vanilla extract.
3. While slowly whisking, drizzle in the almond milk.
4. Stir until the batter is smooth and well combined.
5. Heat a greased skillet over medium heat.
6. Pour the batter into the pan, using about ¼ cup per pancake.
7. Cook until bubbles form on the surface of the pancakes then flip them.
8. Let them cook until golden brown on both sides.
9. Serve the pancakes hot with low-FODMAP berries. 

From cereal topper to refreshing beverage, milk has many uses. If you’re following a low-FODMAP diet and are concerned about lactose, a switch to lactose-free milk or another dairy-free milk alternative may enable you to keep enjoying your favorite dishes.