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Kefir
Fermented milk product
Contains Lactose
Fermented Food
Probiotic
Glass of kefir, a fermented milk drink

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard serving of kefir

Safe Serving Size: Small serving of kefir

Active Compounds: Lactose, probiotics, and bioactive peptides

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: High in lactose despite fermentation process

Specific symptoms: Bloating, gas, abdominal pain, diarrhea

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

Individual variation: Tolerance varies based on lactase enzyme levels and gut microbiome composition

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

oat milk

Oat milk

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Fermentation reduces lactose content but not enough for FODMAP safety

Temperature doesn't affect FODMAP content

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • cottage cheese

Safe complementary foods: Can be combined with low FODMAP fruits and cereals

Reintroduction Guidelines
  1. Start with 30ml serving size
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase by 30ml increments
  4. Maximum test portion: 125ml

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

Hidden Sources

Common products containing garlic:

  • smoothies
  • breakfast bowls
  • probiotic drinks
  • cultured dairy products

Alternative names: cultured milk, fermented milk drink, milk kefir

Individual Variables

Factors affecting tolerance:

  • Lactase enzyme production
  • Gut microbiome composition
  • Overall dairy tolerance
  • Time of consumption

Tip: Consider taking lactase enzyme supplements before consumption if attempting to tolerate small amounts