You include dairy products!

Yes, I do! I include real milk, real cheese, real yoghurt and even real cream! This is because of the miracle that is bottled Lactase enzyme. Now, I discovered that I can’t consume regular milk “as it comes” from the supermarket, but I can have (expensive!) “Lacto-Free” products. I now make my own (cheaper!) versions of these at home by buying regular milk etc., and adding a few drops of Lactase enzyme (available on Amazon as well as some health food stores etc.).

The FODMAP issue with milk and milk products is the Lactose, it’s one of those pesky sugars - we can’t digest it properly because we don’t produce enough Lactase enzyme in our bodies. (Read here for more history on Lactose consumption which I find fascinating, and even a little vindicating, but with which I don’t want to bore the uninterested here!). So the solution is simply to remove or reduce the Lactose content.

Some milk products are already blessedly low in Lactose - when a cheese is formed to a solid the Lactose is drained off with the whey, and the aging process allows yet more Lactose to be converted into Lactic acid, so cheese-lovers need not despair!

However, things like cream cheese, sour cream and yoghurt can still be problematic because they have not been drained of whey, meaning that the Lactose is still in there. You can add Lactase to these (mix really well, in a food processor or similar, and leave for a couple of days before enjoying).

Some other soft cheeses like cottage cheese can be variable - check the sugar content. The sugar is Lactose, so if it’s low in sugar, it’s probably good to go. According to the Monash app, cottage cheese is good - just make sure it is also a low-fat version which is less likely to contain added Lactose-rich fresh milk or cream.