FODMAP food guide
Is a2 milk low FODMAP?
FODMAP score
80
High FODMAP
No — A2 Milk is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1 tbsp (20 ml)
Becomes high FODMAP at
beyond 1/4 cup (60 ml)
A2 differs only in beta-casein protein, not lactose; it is still high-FODMAP and not a low-FODMAP swap.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores a2 milk at a serving of 1 tbsp (20 ml); at 1/4 cup (60 ml) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Lactose
a2 milk swaps the A1 beta-casein protein for A2 — it does not change the lactose, which matches regular milk, so the portion ladder is the same as ordinary cow's milk. Any easier digestion some people notice relates to the protein, not the FODMAP load. For a full low-FODMAP glass, pick the lactose-free a2 version, which is real dairy with the enzyme added.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.