Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted
Why
Ordinary cow's milk with the lactose already split into glucose and galactose. It is not a milk substitute — it is milk, and it behaves identically in cooking and baking.
Recipes using lactose-free milk
Blueberry Buckwheat Pancakes
A weekend breakfast that does not feel like a compromise. Buckwheat carries real flavour, and the batter rests while the pan heats.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.