Buttermilk

Moderate FODMAP (Caution)Safe to 1 tbsp (15g)

Is buttermilk low FODMAP?

Buttermilk is moderate FODMAP, safe in limited portions (Safe to 1 tbsp (15g)).

Low FODMAP only in a small splash of about 1 tbsp, since a cup carries a lot of lactose. For baking, make your own with lactose-free milk plus a little lemon juice or vinegar.

FODMAP subgroups to watch

Buttermilk contains lactose that can drive SIBO symptoms.

Portion threshold

Lactose climbs quickly past a small splash. Single typical servings stay in the rated range; larger servings push past the threshold.

Low-FODMAP dairy and alternatives to try instead

Lactose-free milkLow FODMAP Almond milk (unsweetened)Low FODMAP Rice milkLow FODMAP Soy milk (soy protein)Low FODMAP Lactose-free yogurtLow FODMAP ButterLow FODMAP

A single food is only half the story. Eating buttermilk in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.