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Is butter low FODMAP?

Ah, butter. Possibly my favourite ingredient, there’s not much that you can’t do with it. When you begin a low FODMAP diet, it’s always worth checking if your favourite foods are suitable while on the diet. Which begs the question, is butter low FODMAP?

An aerial image of a gluten free blueberry cobbler on a dark blue backdrop. The cobbler is topped with two scoops of vanilla ice cream, and one has been covered in deep purple blueberry juices

Is butter low FODMAP?

Yes! In fact, butter, as a fat, contains no FODMAPs at all. This means that butter is totally suitable on the low FODMAP diet. However, there is a caveat. Fats can affect gut motility, and, as Monash writes, can be an additional symptom trigger when consumed in excess.

Is butter low lactose?

Yes, butter is low lactose. In fact, butter contains only trace amounts of lactose. This means that you can consume butter even if you are intolerant to lactose (within reason). Keep in mind that a lactose intolerance is different to a dairy allergy.

An aerial image of a plate of gluten free ravioli in a brown butter sage sauce. The plate sits on a white marble table surrounded by water glasses.

More low FODMAP recipes

Low FODMAP butter recipes

To celebrate the fact that butter is low FODMAP and low lactose, I have created a recipe roundup. The recipes are all low FODMAP recipes that use butter. They are both sweet and savoury. All of these low FODMAP butter recipes are gluten free and vegetarian. Where possible, they are xanthan gum free, nut free and/or egg free.

An aerial close up photo of a sliced slab of halva and pistachio chocolate brownies. The top of the brownies is shiny and dotted with halva pieces, pistachios and extra pistachio dust.

Low FODMAP savoury butter dishes

Low FODMAP, gluten free vegetable pie

This low FODMAP vegetable and paneer pie is a recipe from my cookbook, Intolerance Friendly Kitchen. It uses one of the gluten free pastry recipes in the book (I like the rough puff or enriched puff) for a buttery, flaky and delicious meal.

A gluten free curried vegetable pie with a pastry lattice and decorative leaf pie lid, set against a wooden backdrop

Garlic infused ghee

This garlic infused ghee is one of my favourite recipes I’ve developed. It uses clarified butter (butter that has had the liquid cooked out, leaving just the fat) and infuses it with garlic. Because garlic is water soluble but not fat soluble, only a tiny amount of fructan remains.

Ghee is 99% fat, meaning there is a tiny potential for some fructan to remain (it doesn’t give me any issues, but everyone is different). If you’re uncomfortable, you can infuse oil with garlic instead (oil is 100% fat).

Garlic infused ghee
A deliciously buttery take on garlic butter, but made more FODMAP friendly.
Check out this recipe
An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble
An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble

Brown butter, lemon and herb pasta

This brown butter, lemon and herb pasta is really a universal flavour base for an easy low FODMAP pasta dish. Tomatoes have had their FODMAP threshold lowered since I wrote the recipe, but you can use any vegetable you like or simply moderate the tomato content.

Low FODMAP pasta with brown butter, lemon, chilli and herbs
A deliciously full flavoured low FODMAP pasta sauce
Check out this recipe
Gluten free pasta with a brown butter, herb, chilli and lemon dressing, topped with fresh summer tomatoes. Served in a skillet set against an olive green linen tablecloth
Gluten free pasta with a brown butter, herb, chilli and lemon dressing, topped with fresh summer tomatoes. Served in a skillet set against an olive green linen tablecloth

Gluten free puff pastry

This gluten free puff pastry is one of my favourite low FODMAP butter recipes in Intolerance Friendly Kitchen. It is incredibly rich, buttery and flaky, and behaves just like regular puff pastry. It also freezes well, so I like to keep some on hand for when a baking mood strikes.

A side on moody image of a block of gluten free rough puff pastry being dusted of excess flour. A pastry brush extends from the dark backdrop and the light starch grains contrast against the backdrop, frozen in motion

Low FODMAP pasta sauce

This low FODMAP pasta sauce uses a last minute addition of garlic infused ghee to add that traditional garlic flavour. It’s rich and flavourful yet quick to make.

Low FODMAP pasta sauce
Low FODMAP pasta sauce that is full of flavour and quick to make. Garlic infused ghee saves the day by adding a delicious and complex garlic flavour.
Check out this recipe
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop

Low FODMAP pasta alla vodka

Keeping the pasta theme going with this low FODMAP and gluten free pasta alla vodka. It’s rich, creamy and has an incredible tomato flavour thanks to the trick of adding (optional) vodka.

Low FODMAP pasta alla vodka
A delicious and rich low FODMAP, gluten free and vegetarian pasta dish.
Check out this recipe
Three white ceramic plates of FODMAP friendly Pasta Alla Vodka on a white marble table. The pasta is topped with extra finely grated Parmesan cheese.
FODMAP friendly Pasta Alla Vodka on dark grey ceramic plates, casually arranged atop a mottled steel backdrop

Gluten free ricotta and spinach ravioli with sage brown butter sauce

Sometimes you need a cooking project, and this gluten free low FODMAP pasta checks that box. It’s a labour of love (particularly if you make your own lactose free ricotta) but it’s worth it when you dip a raviolo into that sage and brown butter sauce.

Gluten free spinach and ricotta ravioli
Handmade gluten free pasta with a lactose free ricotta filling and a brown butter sage sauce.
Check out this recipe
Homemade gluten free ravioli with lactose free ricotta and spinach filling and a brown butter crispy sage topping. FODMAP friendly, nut free, gluten free and vegetarian. Recipe from www.georgeats.com
An aerial view of five white ceramic plates topped with gluten free ravioli with a brown butter and sage sauce. The plates sit arranged in a casual pattern around the central plate on a white marble table.

Gluten free spanakopita tart

This spanakopita tart is low FODMAP and gluten free. It uses a homemade yoghurt pastry which is made flaky and rich with the inclusion of our favourite Low FODMAP ingredient, butter.

Gluten free spanakopita tart
A delicious vegetarian tart that uses a buttery yoghurt pastry without xanthan gum
Check out this recipe
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath

Low FODMAP, gluten free scallion pancakes

I LOVE these low FODMAP and gluten free scallion pancakes from Intolerance Friendly Kitchen. They’re chewy, flaky and buttery, just as they should be. They also use the green part of the scallion (or spring onion) to keep the FODMAP content down.

An aerial image of a gluten free, low FODMAP scallion pancake on a speckled dark blue ceramic plate. A small bowl of low FODMAP chilli oil sits in the top lefthand corner.

Whipped garlic infused ghee on gluten free baguettes

This recipe is essentially uncooked garlic bread, let’s be honest. It’s a dish I never thought I’d have again, so I’m obsessed with the result. Garlicky rich infused ghee on a freshly baked gluten free baguette? Nothing better.

Whipped garlic infused ghee on fresh gluten free baguette
All of the nostalgia of garlic bread with none of the FODMAPs.
Check out this recipe
A close up, side on view of a plate of sliced baguette rounds, each topped with a slathering of whipped garlic infused ghee and a sprinkle of flaky sea salt. The baguette rounds sit atop a white speckled ceramic plate on a white background.
An aerial view of a plate of sliced baguette rounds slathered in whipped garlic infused ghee and topped with flaky sea salt. The baguette rounds sit atop a white speckled plate which is visible between the pieces of baguette

Low FODMAP desserts and sweet dishes with butter

Gluten free choc chip cookies without xanthan gum

Choc chip cookies are the first thing I think of when I think of sweet recipes with butter. These cookies use brown butter for double the flavour and they’re xanthan gum free.

Gluten free choc chip cookies without xanthan gum
Deliciously rich and decadent low FODMAP and gluten free choc chip cookies
Check out this recipe
An aerial view of gluten free choc chip cookies without eggs on a sheet of light brown baking paper. The cookies have melted pools of chocolate and sea salt atop each one.
An aerial view of balls of uncooked gluten free choc chip cookie dough on a tray lined with baking paper. Some of the dough balls are sprinkled with salt

Brown butter nut brittle without corn syrup

Can you tell I like brown butter? This brittle uses brown butter for extra flavour and is corn syrup free. Make sure you use lower FODMAP nuts or pay attention to portion sizes to keep this brittle low FODMAP.

Brown butter nut brittle without corn syrup
A rich and delicious nut brittle that uses brown butter to amp up the flavour
Check out this recipe
A close up aerial image of slabs of snapped peanut brittle without corn syrup arranged on a white marble table. The centre slab is sprinkled with flaky sea salt
A close up aerial image of slabs of snapped peanut brittle without corn syrup arranged on a white marble table. The centre slab is sprinkled with flaky sea salt

Gluten free croissants and pains au chocolat

If you’ve spent any length of time on my website or Instagram, you’re probably bored of me talking about these gluten free croissants and gluten free pain au chocolat. Forgive me! I’m so proud of these recipes and I love to share them. They’re also a Low FODMAP butter recipe and not many desserts use more butter than croissants. This a recipe from my cookbook, Intolerance Friendly Kitchen.

A slightly elevated close up view of a gluten free croissant in the style of a pain au chocolat. The pastry sits atop a white marble table and it's swirled laminated edges face the camera. It is topped with pistachio frangipane, chopped pistachios and a dusting of icing sugar

Gluten free lemon drizzle cake

This gluten free lemon drizzle cake is a low FODMAP butter dream. It uses a single flour (rice flour) and lots of butter for a deliciously buttery yet lemony result. The cake is xanthan gum free and nut free.

Gluten free lemon drizzle cake
A delicious and straightforward lemon drizzle cake without xanthan gum or nuts
Check out this recipe
A side on image of a gluten free lemon drizzle cake being sprinkled with icing sugar. The cake sits atop a white marble table against a black backdrop and is topped with drizzled icing and dried lemon slices. Icing sugar sprinkles down from the top of the image
A side on view of a gluten free lemon drizzle cake being sprinkled with icing sugar

Brown butter chocolate buttercream

This brown butter chocolate buttercream is the icing of choice for my gluten free chocolate cake. It takes a little longer than regular buttercream but the flavour payoff is truly worth the time.

Brown butter chocolate buttercream
A deliciously rich and complex buttercream that has so much more flavour and nuance than the regular variety.
Check out this recipe
A gluten free chocolate cake sits atop a white marble table against a rusty brown backdrop. A slice of the cake has been removed and is held up by a hand from the left of the image. The whole cake is being sprinkled with snow-like icing sugar, and soft light filters through two water glasses to the right of the image
Brown butter chocolate buttercream from www.georgeats.com

Gluten free cinnamon rolls

These delicious gluten free cinnamon rolls are xanthan gum free, nut free and low in lactose. They’re the perfect low FODMAP dessert.

Gluten free cinnamon rolls
Delicious, fluffy and chewy gluten free cinnamon rolls without xanthan gum or nuts
Check out this recipe
An aerial view of gluten free, vegan cinnamon scrolls sitting snug in a baking dish. The scrolls have been topped with a glaze that oozes into the cinnamon swirls
An aerial close up image of gluten free cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Grain free brownies

Butter and brownies = the best of friends. These grain brownies and I? Also the best of friends. If fudgy and delicious brownies are your thing, look no further.

Grain free almond meal brownies
Rich and delicious fudgy grain free brownies.
Check out this recipe
Gluten free, grain free best-ever brownies from www.georgeats.com
A close up aerial macro image of a gluten free nut free brownie with a crackly top.

Gluten free fruit crumble

This gluten free fruit crumble can be used with any low FODMAP fruit you have on hand. I like to use a combination of strawberries and rhubarb, but blueberries would also be a treat.

Gluten free fruit crumble
An easy buttery and delicious gluten free crumble that is xanthan gum free and nut free.
Check out this recipe
An aerial shot of a bowl of gluten free fruit crumble, made with berries. A scoop of melting vanilla ice cream sits alongside the crumble in a white ceramic bowl atop a white marble table. Two other plates of crumble surround the central bowl
An overhead shot of a gluten free rhubarb and strawberry crumble topped with melting homemade vanilla ice cream.

Gluten free Hedgehog slice

This gluten free Hedgehog slice uses homemade lactose free condensed milk and gluten free Graham crackers for a low FODMAP slice of heaven.

Gluten free Hedgehog slice
A gluten free and low FODMAP Hedgehog slice.
Check out this recipe
An aerial view of a gluten free Hedehog slice that has been sliced into. It sits on a white marble table and the slices reveal the biscuit filled slice underneath
An aerial view of a gluten free Hedehog slice that has been sliced into. It sits on a white marble table and the slices reveal the biscuit filled slice underneath

Low FODMAP, gluten free scones

These flaky, buttery gluten free scones took me forever and a day to perfect. They’re finally here, and they are the low FODMAP butter recipe of your dreams.

Gluten free scones
Flaky, buttery and delicious gluten free scones.
Check out this recipe
A close up side on view of a gluten free scone filled with jam and cream. The scone sits on a white ceramic plate against a white backdrop
A close up side on view of a gluten free scone filled with jam and cream. The scone sits on a white ceramic plate against a white backdrop

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