Low FODMAP Dairy Exchanges and Dairy Snacks

Low FODMAP Dairy Exchanges and Dairy Snacks

07:04 11 March in Dairy Exchange, Dairy Exchange Gluten Free, Dairy Exchange Low FODMAP, Dairy Exchange Vegetarian, Exchanges, Snacks, Snacks 100, Snacks 100 Dairy, Snacks 100 Kid-Friendly, Snacks 100 Low FODMAP, Snacks 150, Snacks 150 Bars/Shakes Vegan, Snacks 150 Dairy, Snacks 150 Low FODMAP, Snacks 200, Snacks 200 Dairy, Snacks 200 Gluten-Free, Snacks 200 Kid-Friendly, Snacks 200 Low FODMAP, Snacks Dairy, Snacks Gluten-Free, Snacks Low FODMAP, Snacks Vegetarian, Uncategorized

People following a low FODMAP diet may need to eliminate lactose, the sugar found in milk, as this is considered a FODMAP.  One lactose-free dairy exchange provides about 100 calories, 12 grams of carbohydrates, and about 300 mg calcium.  The following are lactose-free dairy exchanges that are suitable for this diet!

1 cup fat-free or low-fat lactaid lactose-free milk
1 cup low-fat or fat-free plain lactose-free kefir
1/2 cup regular, plain kefir (limit to 1 serving per meal or snack)
1 cup Rice Dream enriched, unsweetened rice milk
(90 calories, 2.5 g fat, 0 g saturated fat, 130 mg sodium, 15 g carbohydrates, less than 1 g protein, 30% DV calcium)
1 cup Silk unsweetened original almond milk
(30 calories, 2.5 g fat, 0 g saturated fat, 160 mg sodium, less than 1 g carbohydrates, 1 g protein, 45% DV calcium)
6 oz So Delicious plain cultured almond milk
(100 calories, 6 g fat, 0 g saturated fat, 25 mg sodium, 12 g carbohydrates, 3 g protein, 45% DV Calcium)
1 cup Green Valley Organics Lactose Free Yogurt

 

For a 150 calorie snack with dairy add one Low FODMAP fruit exchange to one of the above dairy servings
For a 200 calorie snack add one  LowFODMAP starch and protein snack to one of the above dairy servings