Is sour cream low FODMAP? (includes recommended brands + recipes)

Have you been searching for the answer for ‘is sour cream low FODMAP?’

Dairy products can be difficult to navigate when first starting on a low FODMAP diet, and figuring out whether sour cream is low FODMAP is no exception.

This blog aims to help alleviate any confusion you may have about sour cream and brand recommendations and recipes are included.

What is sour cream?

Sour cream is made when lactic acid bacteria is added to pasteurized cream with a minimum of 18% milk fat. 

The lactic acid produced by the bacteria causes the proteins to clot, thickening the cream and adding its characteristically sour flavor (1). 

Sour cream has many uses and has become a staple in Western cuisine, from making creamy dips to garnishing soups. 

Varieties of sour cream include:

• Regular 
• Light or reduced-fat 
• Fat-free 
• Dairy-free 
• Lactose-free

Reduced-fat sour cream is made with half and half and must contain at least 25% less milk fat than regular sour cream, while fat-free will contain no more than 0.5 grams of milk fat per serving (1). 

The difference between dairy-free and lactose-free sour cream is that lactose-free sour cream can still be made from real dairy milk while dairy-free is made from plant sources such as nuts. 

Thus all dairy-free sour cream is lactose-free but not all lactose-free sour creams are dairy-free.

Is sour cream low FODMAP?

Sour cream is low FODMAP at a serving size of 2 tablespoons.

It is high FODMAP when ¼ cup or more is consumed (2). 

It contains the disaccharide sugar lactose, which is the ‘D’ in FODMAP and can trigger symptoms of IBS particularly when eaten in higher amounts.

Lactose is broken down in the small intestine by the enzyme lactase into the sugars glucose and galactose, which is then absorbed.

Lactose that reaches the large intestine without being broken down can attract water into the bowel and be fermented by gut bacteria.

This produces gas and can result in symptoms including diarrhea, bloating, and abdominal pain. 

However, lactose is not malabsorbed by everyone and you may find you can tolerate higher amounts without any symptoms at all.

Lactose intolerance can often be confused with IBS as the condition has similar symptoms. For more information read our post Understanding lactose intolerance: symptoms, diagnosis, and management strategies. 

Recommended low FODMAP sour cream brands

You may have found that consuming regular sour cream has produced symptoms even in small amounts, or you are trying a recipe requiring more than 2 tablespoons. 

We have put together some low FODMAP brands that can be eaten on your low FODMAP diet without worrying about symptoms. 

In the US, there are various lactose-free and dairy-free sour cream brands available.

Unfortunately, most dairy-free sour creams, such as Violife and Kite Hill contain one or more high FODMAP ingredients. 

Here are 3 lactose-free low FODMAP sour creams to try out;

1. Green Valley lactose-free sour cream 
2. Lactaid lactose-free sour cream
3. President’s Choice Lactose-Free Sour Cream

Low FODMAP sourcream alternatives  

In the UK, it is much more challenging to come across lactose-free or dairy-free sour cream brands. However, there are some alternatives you can experiment with.

Oatly Creamy Oat Fraiche is an oat milk-based creme fraiche that has a similar taste and texture to sour cream and is suitable for your low FODMAP diet. 

You can also buy lactose-free cream such as Arla Lactofree Cream or Elmlea Plant Double Vegan Alternative to Cream and add 2 teaspoons of lemon juice for each 250ml of cream. 

The acidity of the lemon juice acts as a thickening agent. This reacts with the proteins in the cream to increase viscosity and create a product similar to sour cream (4).

Yogurt can also make a great substitute for sour cream and can be replaced 1:1 in a recipe. Yogurts that are higher in fat work better such as coconut-milk-based or Greek-style brands.

To discover more about low FODMAP yogurt brands, check out our article can you buy low FODMAP yogurt?

Low FODMAP sour cream recipes 

Sour cream is a versatile ingredient and has many uses. Perhaps the first thing that comes to your mind is adding on top of your nachos or stews. 

However, it boasts surprising applications, particularly in baking. The extra fat content in sour cream over other dairy products lends cakes a richer and moister texture. 

Below are 4 baking recipes utilizing lactose-free sour cream;

1. Low-FODMAP Vanilla Sour Cream Pound Cake (Bundt style)
2. Classic Sour Cream Cheesecake (low FODMAP)
3. Gluten Free Roasted Strawberry Sour Cream Cake
4. Low FODMAP Sour Cream Apple Streusel Cake 

If you don’t have a sweet tooth or are not much of a baker and prefer to enjoy sour cream in savory dishes we also have some fun recipes for you.

Here are 5 savory sour cream recipes; 

1. Low FODMAP Mashed Potatoes with Sour Cream & Chives
2. Low FODMAP Classic Beef Stroganoff 
3. Flaky Sour Cream Biscuits (low FODMAP)
4. Low FODMAP Chip Dip
5. Sour Cream + Herb Dressing

Summary

Being on the low FODMAP diet does not prevent you from having regular sour cream. It is low FODMAP if the amount is kept to a maximum of 2 tablespoons.

However, this amount can limit the application uses of sour cream. So investing in lactose-free sour cream will allow you to use the product more freely in your cooking. 

Be careful not to confuse lactose-free and dairy-free sour cream. They are not the same thing and some dairy-free sour cream brands are high FODMAP. 

Don’t forget that sour cream can also be replaced by other low FODMAP alternatives, using staple items such as lactose-free yogurt and cream. 

We hope that this alleviates any confusion over sour cream in the low FODMAP diet and encourages you to explore new recipes! 

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert