FODMAP food guide
Is milk low FODMAP?
FODMAP score
80
High FODMAP
No — Milk is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1 tbsp (20 ml) splash
Becomes high FODMAP at
1 cup (250 ml)
Regular cow's milk is high in lactose at a normal serve; use lactose-free milk or a low-FODMAP plant milk instead.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores milk at a serving of 1 tbsp (20 ml) splash; at 1 cup (250 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
Fat level barely changes the lactose (about 4.7 g per 100 ml), so full-fat and skim ladder almost identically — skim stretches slightly further, staying moderate to about 1/3 cup (80 ml). A full glass (250 ml) carries roughly 12 g lactose and is a high serve. Lactose-free milk is the same real dairy with the lactase enzyme already added, and a full glass of it tests low.
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.