← Back to FODMAP Index
Milk
Bos taurus milk
High Lactose
Dairy Product
Liquid
Glass of fresh cow's milk

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One glass of milk

Safe Serving Size: Very small amounts might be tolerated by some individuals

Active Compounds: Lactose (milk sugar) is the primary FODMAP compound in milk

Fermentation Level:
High

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: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly based on individual lactase enzyme levels

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

oat milk

Oat milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Heat treatment does not reduce lactose content

Lactase-treated milk is a safe alternative

Stacking Considerations

Avoid combining with:

  • ice cream
  • yogurt
  • cottage cheese
  • cream cheese

Safe complementary foods: Can be replaced with lactose-free alternatives in any recipe

Reintroduction Guidelines
  1. Start with 2 tablespoons (30ml) of milk
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 1/4 cup (60ml)
  4. Gradually increase amount while monitoring symptoms

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

Hidden Sources

Common products containing garlic:

  • baked goods
  • protein shakes
  • cream sauces
  • instant soups
  • chocolate

Alternative names: dairy, milk solids, whey, casein, lactose

Individual Variables

Factors affecting tolerance:

  • Lactase enzyme production levels
  • Overall gut health
  • Time of consumption
  • Quantity consumed
  • Concurrent consumption of other foods

Tip: Consider using lactase enzyme supplements if occasional milk consumption is desired