Is Butter Low FODMAP? The Truth About Butter and IBS You Need to Know

So let’s clear things up: Yes, butter is low FODMAP — in the right portion and form. Here’s what you need to know before you spread, sauté, or bake with it.

The Short Answer: Yes, Butter Can Be Low FODMAP

Despite being a dairy product, pure butter is virtually free of FODMAPs. That’s because FODMAPs are specific types of carbohydrates — and butter is mostly fat, with little to no carbohydrate content when it’s made traditionally.

Monash University (the go-to authority on all things FODMAP) confirms that regular butter is low FODMAP in servings of 1 tablespoon (19g) or less.

Why Butter Is Usually Safe on a Low FODMAP Diet

The primary FODMAP concern in dairy is lactose, a type of sugar (carbohydrate). Foods like milk, yogurt, and soft cheeses are high in lactose — which is what makes them problematic for many people with IBS.

But here’s the thing: butter contains only trace amounts of lactose — especially if it's made from cream that’s been churned properly.

That means most people with lactose intolerance or IBS can tolerate small servings of butter without symptoms.

Types of Butter and FODMAP Status

🧈 Regular Salted or Unsalted Butter

• Low FODMAP at 1 tbsp (19g)
• Safe for cooking, baking, and spreading
• Avoid combining with other high-lactose foods

🧈 Clarified Butter / Ghee

• Naturally lactose-free
• Even better tolerated by sensitive digestive systems
• Great for high-heat cooking and FODMAP-friendly baking

If you’re extremely sensitive to even trace amounts of lactose, ghee (clarified butter) is a fantastic option. It’s been simmered to remove milk solids, leaving behind pure butterfat — no carbs, no lactose, and still that rich buttery flavor.

Butter vs. Butter Spreads: Not Always the Same

While pure butter is low FODMAP, some “butter spreads” or “blends” may contain:

• Milk solids or whey
• Vegetable oils
• Added flavors or preservatives

These extras can sometimes introduce FODMAPs or trigger symptoms, especially if you're in the elimination phase of the diet. Always read labels carefully, or stick with traditional butter or ghee to play it safe.

Cooking with Butter on a Low FODMAP Diet

Butter adds richness and flavor to just about everything — and you don’t have to give it up on the low FODMAP diet. Use it to:

• Sauté low FODMAP veggies like zucchini, carrots, or spinach
• Add flavor to mashed potatoes (made with lactose-free milk)
• Finish off rice, pasta, or polenta
• Bake low FODMAP treats like cookies, muffins, or biscuits

Just remember: moderation is key. While butter itself is low FODMAP, eating large amounts of fat in one sitting can still trigger digestive symptoms for some people, even without FODMAPs present.

TL;DR – Is Butter Low FODMAP?

• ✅ Yes, butter is low FODMAP at 1 tbsp (19g) or less
• ✅ Ghee/clarified butter is even more gut-friendly and lactose-free
• ⚠️ Watch out for butter blends or spreads with added dairy or fillers
• 🧈 Ideal for sautéing, baking, or adding richness to your meals

Final Thoughts

You don’t need to banish butter from your life just because you’re following the low FODMAP diet. As long as you stick with pure butter or ghee and use it in moderate portions, you can enjoy that creamy, delicious flavor without worrying about triggering symptoms.

Butter isn’t just back on the table — it never had to leave.