FODMAP Food List - Lactose


Lactose is a disaccharide sugar derived from galactose and glucose that is found in milk. Lactose makes up around 2~8% of milk (by weight), although the amount varies among species and individuals. It is extracted from sweet or sour whey. The name comes from lac or lactis, the Latin word for milk, plus the -ose ending used to name sugars. It has a formula of C12H22O11..


High Lactose Foods

(Not Suitable)

Moderate Lactose Foods

(Suitable  to amounts given in ())


Low Lactose Foods

(All Others)

Milk

Whole, low fat and skimmed cow’s, goat’s and sheep’s milk

Small quantities, regular milk in tea and coffee

Whole, low fat and skimmed lactose free cow’s, goat’s and sheep’s milk. Soy Milk (choose varieties made fro soy bean extracts not whole beans). Rice, oat, almond and quinoa milk (choose calcium fortified)


Milk Products

Ice cream, dairy based desserts, pudding, milk powder also called milk solids or milk solids non fat. Evaporated milk, sweetened condensed milk

Small quantities - regular milk or milk powder in cakes, cookies and snacks (e.g milk chocolate) cream (up to one third cup)

Soy or almond ice cream, choose calcium fortified.  Lactose free ice cream

Yogurt

Whole, low fat and skimmed cow’s, goat’s and sheep’s yogurt


Almond, soy, or rice yogurts (without inulin) lactose free yogurt.

Cheese

Soft cheeses (e.g cottage cheese, cream cheese, crème fraiche, mascarpone, ricotta


Hard, formed and ripened cheeses (blue, brie< cheddar, Colby, Gorgonzola, Gouda,Gruyere, Havarti, Monteray Jack, mozzerella, Neufchatel, Parmesan, pecorino, provolone, Raclette, Stilton, Swiss Taleggio)

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