You may have already exchanged your morning toast for gluten-free bread if you’re going low on FODMAP. What about the butter, though Is butter low in FODMAP? Should you substitute margarine for butter? So, if you like butter (and who doesn’t?), I have some good news for you.
Is Butter Low FODMAP?
Butter has a low FODMAP content. Lactose content in 1 tbsp butter is.0004g, much less than the allowed 1g per serving. Margarine, a popular butter alternative, is low in FODMAPs as well. Although the lactose level of margarine varies by brand, it is still quite low at one tablespoon.
FODMAP Diet And Butter
Butter is a dairy product, and it’s well known that many dairy products are high in FODMAP and should be used sparingly or avoided entirely if you’re on a low FODMAP diet. This is due to their contents, which include lactose, a FODMAP that can create issues for certain people. So why do you eat butter while avoiding other dairy products? It’s all about the liquids in dairy. The liquids are drained out of butter, leaving a product that is largely constituted of proteins and fats rather than sugars and lactose!
This isn’t to say that you shouldn’t be cautious when using butter. Use it cautiously, and if your body reacts negatively, stop using it. However, you might be surprised to learn that you can eat a little butter as part of your low FODMAP diet.
Is Butter FODMAP Compliant?
Lactose is the FODMAP to avoid because butter is a dairy product. Butter, fortunately, is low in lactose and thus low in FODMAP. One tablespoon of butter contains.0004 grams of lactose, which is significantly less than the 1 gram per serving proposed by Monash University low FODMAP researchers2.
You might be asking how butter, which is a milk product, can be low in FODMAP. It’s a combination of how FODMAPs act and how butter is prepared that causes this.
Low FODMAP Butter Production
Food is made up of three macronutrients: carbohydrates (carbs), fats (fats), and protein (protein). FODMAPs are present only in carbohydrates, not fat or protein. Lactose, a carbohydrate found in milk, comprises protein, fat, and carbohydrates.
Lactose is eliminated from butter at every stage of production. Let’s say we start with a cup of whole milk, which has 12.3 grams of lactose in it. To make butter, the first step is to separate the liquids and fats from the milk. Some lactose is eliminated when the liquid is withdrawn.
A cup of heavy cream now contains approximately 7 grams of lactose. When the cream is agitated, the lipids within solidify into butter. Any residual liquid, as well as any lactose, is drained away. This is why, while being a dairy product, butter has a low lactose content.
The majority of the fat in butter (61%) is saturated fat, which has been linked to high cholesterol and heart disease.4 One tablespoon of butter contains 31.5 milligrams of cholesterol.5 The nutritional profile of butter is shown in the table below.
Butter Calories, Fat, And Cholesterol
- calorie count: 102
- 3.2 milligrams calcium
- 11 grams of total fat
- 6.36 grams of saturated fat
- 2.79 grams of monounsaturated fat
- .466 grams polyunsaturated fat
- 1.34 grams of trans fat
- 31.5 milligrams of cholesterol
Butter Portion Recommendation
It is recommended that you use as little butter as possible. While there is no recommended amount, you should always use the bare minimum for reasons other than FODMAPs. Butter might cause additional intolerances, so it’s best to stay away from it if you’re lactose intolerant.
Uses For Butter
Because of its high-fat content and the number of people who suffer from intolerances, butter is less prevalent in our kitchens, but it can be included in a low FODMAP diet.
1. Use Butter In Baking
If you’re a baker, rejoice because you can once again use butter in your baking! Just be mindful of the rest of your ingredients, as many classic baking components are high in FODMAP! Make wonderful cakes and cookies with low FODMAP flours and a little butter for a sweet treat that won’t irritate your stomach.
2. Use A Little Butter In Your Cooking
There’s nothing quite like butter-cooked food. Why not treat yourself by sprinkling a little butter into the pan before cooking up some onions or bacon?
Is Margarine FODMAP-Friendly?
Margarine can be used instead if you don’t want to eat butter due to its high-fat content. Many forms of margarine are created using vegetable oils or olive oils instead of dairy, and most types of margarine are relatively lactose-free, so use it to sauté, bake, or saute your vegetables.
You can even put some on your toast if you’ve managed to create low FODMAP bread!
Butter Substitutes And Low FODMAP Butter Brands
Almost all brands of butter and butter replacements are low lactose and FODMAP friendly for the reasons stated above.
If you’re searching for particular recommendations. The quantity of lactose in one tablespoon of some common butter brands and butter alternatives is listed in the table.
I’ve also included a section about ghee. A small serving quantity, ghee, also known as clarified butter, has no detectable lactose. It also has less casein than conventional butter, making it a healthy choice for casein and lactose intolerant sensitive people.
Ghee, like butter, has a high saturated fat content. Before choosing ghee over butter or margarine, consider your entire dietary needs and goals.
Final Thoughts
Starting a low FODMAP diet entails giving up a lot of your favorite foods. Butter, fortunately for those of us who enjoy it, easily fits into the low FODMAP diet.
However, because butter is high in calories, fat, and cholesterol, you should still limit your intake. For people who need to limit their fat and cholesterol intake, margarine is a fantastic low FODMAP alternative.
Another alternative is “butter hybrids,” which are butter that has been combined with plant-based oils to lower cholesterol levels. Land O’Lakes Light Butter with Olive Oil Light or Butter with Canola Oil, for example. Lactose is present because these are prepared from cream. However, they have a butterier flavor than most margarine and are what I usually use.
You might have to experiment with a few different butter substitutes or butter brands before you find one you like. The good news is that at regular serving sizes, all butter and margarine are low lactose, allowing you to experiment while staying on the low FODMAP course.
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