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Buttermilk
Lactobacillus cultured milk
High Lactose
Dairy Product
Fermented Food
Glass of buttermilk

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1 cup serving

Safe Serving Size: 2 tablespoons maximum for sensitive individuals

Active Compounds: Lactose, milk proteins, and live bacterial cultures

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: High lactose content makes it unsuitable for most people following a low-FODMAP diet

Specific symptoms: Bloating, gas, abdominal pain, diarrhea

Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption

Individual variation: Severity depends on individual lactose tolerance and gut sensitivity

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

rice milk

Rice milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Heating does not reduce lactose content

Fermentation slightly reduces lactose but not enough for FODMAP sensitivity

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • cream cheese

Safe complementary foods: Can be used in small amounts with low-FODMAP fruits and vegetables

Reintroduction Guidelines
  1. Start with 1 tablespoon mixed in low-FODMAP foods
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, gradually increase by 1 tablespoon
  4. Maximum test portion: 125ml

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • pancakes
  • biscuits
  • marinades
  • salad dressings
  • smoothies

Alternative names: cultured milk, churned milk, sour milk

Individual Variables

Factors affecting tolerance:

  • Overall lactose tolerance
  • Gut bacteria composition
  • Time of consumption
  • Portion size
  • Concurrent digestive conditions

Tip: Keep a food diary to track your individual tolerance levels and symptoms