If you’ve recently started the low FODMAP diet, you may have heard that dairy is off the table. But here’s the truth: you don’t have to go dairy-free on a low FODMAP diet. In fact, many dairy products are perfectly safe (and even encouraged) on this plan.
As a registered dietitian specializing in IBS and the low FODMAP diet, I help my clients navigate this confusion and explain that the low FODMAP diet is a low-lactose diet, not a dairy-free diet. In this post, I’ll explain what that means, what dairy products are low FODMAP, and how to meet your calcium needs while managing IBS.
Let’s get started!
What’s the Connection Between Dairy and FODMAPs?
FODMAPs are a group of fermentable carbohydrates that can cause digestive symptoms like bloating, gas, and diarrhea in people with IBS. The “D” in FODMAP stands for disaccharides, and the main disaccharide of concern is lactose, the sugar naturally found in milk and its products.
Some people are unable to digest higher amounts of lactose. When that happens, lactose travels to the large intestine, drawing water from the bowel, and is fermented by our friendly bacteria. This results in unpleasant gut symptoms such as bloating, gas, stomach cramps, and/or diarrhea.
So when we talk about dairy and FODMAPs, we’re talking about how much lactose a product contains. Not all dairy is high in lactose, and not all people with IBS need to avoid it entirely.
Even people with lactose intolerance can digest small amounts of lactose. It all comes down to your threshold.
High FODMAP Dairy: What to Avoid (for Now)
Some dairy products are naturally high in lactose and may trigger gut symptoms. These include:
- Regular cow’s, goat’s, or sheep’s milk
- Soft cheeses (ricotta, cream cheese, cottage cheese in large amounts)
- Ice cream
- Yogurt
During the elimination phase of the low FODMAP diet, these are best avoided. However, this is only a temporary measure.
Once you are ready to move to the next phase of the diet, you will test your tolerance to lactose and figure out how much your body can tolerate. If you are unfamiliar with this important step, I’ve explained it in my blog post: How the FODMAP Diet Works – Step 2: Reintroducing FODMAPs.
Low FODMAP Dairy: What You Can Still Enjoy
Good news: there are plenty of dairy options that are low FODMAP and can safely be included in your diet. These products are either low in lactose naturally or have had the lactose removed:
- Lactose-free milk (cow’s milk with the lactose enzyme added)
- Hard cheeses like cheddar, Swiss, Parmesan, and aged Gouda
- Feta and brie in small portions
- Lactose-free yogurt or small amounts of Greek yogurt
- Lactose-free Kefir
- Butter or ghee (they contain only trace amounts of lactose)
- Half-and-half, sour cream, or whipped cream in small amounts (they contain mostly fat)
- Low FODMAP plant-based milk like almond milk, macadamia milk, or oat milk (within Monash-tested limits)
To check specific serving sizes and certified products, you can use the Monash University FODMAP Diet App.
Why You Don’t Have to Give Up All Dairy on a Low FODMAP Diet
There’s a common misconception that all dairy must be eliminated on a low FODMAP diet, but that’s not only unnecessary, it can be nutritionally detrimental.
Including dairy (or lactose-free dairy alternatives) helps support:
- Calcium and bone health
- Protein needs
- Adequate intake of vitamin D and B12
- Long-term sustainability of the diet
Let’s face it: the low FODMAP diet is restrictive, and there is no reason to avoid foods you don’t need to. Especially if they give you flexibility and bring more joy into your life. My clients are quite relieved when they learn that they can still enjoy some cheeses, yogurt, and ice cream (the lactose-free versions are as tasty!).
By carefully choosing low-FODMAP dairy, you can enjoy the taste and nutrition of dairy without triggering IBS symptoms.
How to Get Enough Calcium on a Low FODMAP Diet
It is well known that calcium is essential for bone health, nerve function, and muscle contraction. Adults generally need 1,000–1,200 mg of calcium per day, depending on age and sex.
Rest assured, you can get enough calcium on a low FODMAP Diet. Here are my best tips:
1. Choose Low-FODMAP Dairy Products
As mentioned above, there are several lactose-free options or naturally low-lactose products (like hard cheeses and Greek yogurt). It’s an easy swap that allows you to enjoy your favorite dairy-rich foods without any gut consequences.
2. Try Fortified non-dairy milks.
If you can’t have dairy products, many plant-based milks are low in FODMAPs and fortified with calcium. Look for almond, coconut, or macadamia milk, and small servings of oat milk. Check the label to confirm calcium content.
3. Add Calcium-Set Tofu
Firm tofu is fair game on a low FODMAP diet because the FODMAPs are washed away during processing. Just make sure it’s labeled “calcium-set” so you’re getting that extra boost. Not sure what to do with tofu? Try my easy and tasty Colorful Asian Tofu Stir-Fry Recipe.
4. Eat Fish with Bones
Fish like canned salmon and sardines (bones included!) are fantastic calcium sources. Just one 3.75 oz can of sardines gives you as much calcium as a glass of milk! Try them in place of tuna when making a tuna salad.
5. Don’t Skip Calcium-Rich Veggies
Some veggies are secretly calcium champs. Kale and bok choy are two of the best low FODMAP options. One cup of cooked kale or half a cup of cooked bok choy gives you around 90 mg of calcium. Bok choy is also featured in that stir-fry recipe I mentioned earlier.
Final Thoughts: Dairy and FODMAPs Can Coexist
To sum it up: you don’t need to go dairy-free on a low FODMAP diet. By understanding the role of lactose and choosing low-FODMAP dairy options, you can support your gut health and your nutrient needs and avoid unnecessary restrictions.
If you’re feeling overwhelmed with what to eat, don’t go it alone. As a registered dietitian specializing in IBS and the low FODMAP diet, I’m here to help you build a personalized, sustainable plan that works for your life.
You can find out how I can help you get relief from uncomfortable gut symptoms and design a diet that works for you by booking your complimentary IBS Clarity Session.
We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
Let’s work together
Book a free IBS Clarity Call today!
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
