Is Ghee Low FODMAP? How To Make Your Own

November 14, 2022 (Last Updated: November 17, 2022)
is ghee low fodmap

Is ghee low FODMAP? If your next question is “what is ghee?” instead of “is ghee low FODMAP?” then stick around for that explanation about ghee. But for now, let’s answer the FODMAP question: Ghee has not officially been tested yet but it is thought to be low FODMAP. 

Ghee is a type of clarified butter that’s made from regular cow’s butter. Butter barely has any lactose to begin with and because of how it’s made, ghee has even less lactose than butter. But to understand why ghee is low FODMAP, here are a few important points we’ll cover in this blog post:

Is ghee low FODMAP? Hop on to the next section to find out the details.

Is Ghee Low FODMAP?

Monash has not officially tested ghee FODMAP yet but it is thought to be low FODMAP. Ghee is made from butter (which is entirely fat and classified as low FODMAP by Monash). Fat has zero FODMAPs and Monash University considers a dairy product low FODMAP if the amount of lactose is 1 gram or less.

Butter has 1 gram of lactose per 100 grams of butter. And because ghee is a concentrated version of butter it’s safe to assume that ghee is low FODMAP. 

NOTE: A percentage of people with IBS do not tolerate high amounts of fat. Ghee may not be the best option if your symptoms are triggered by fat because it has a higher fat content than butter [1].

Now we know ghee is low FODMAP, what on earth is it?

A Little About Ghee

is ghee low fodmap

Ghee is a type of clarified butter that is popular in India, Pakistan and Southeast Asia. It originated in ancient India and dates back to 1500 – 500 BCE. Ghee is also known as “liquid gold” or “sacred fat”. 

It’s a type of clarified butter that is a concentrated and purified fat. Ghee is made by cooking down butter at low temperatures until the liquid evaporates and only leaves behind milk solids. 

This process removes lactose from the butter which makes ghee perfect for people that are sensitive to dairy. 

Have you ever tasted ghee before? I don’t recommend eating a spoonful of it but I can explain what it tastes like in the next section.

What Does Ghee Taste Like?

Ghee tastes nutty, very rich and is kind of like ultra intense butter. I highly recommend trying ghee if you love butter. Ghee is traditionally made with unsalted butter but there are many variations of flavored ghee.

Some ghee come salted with pink salt or premium salts and even flavored with vanilla. But pure ghee is 100% unflavored. Ghee has 

What is Ghee Used For?

Ghee is used in Indian cooking like olive oil is used in western cuisine. It’s used to saute spices and is the base of many Indian dishes.

Ghee has become an increasingly popular butter substitute. I’ve used it in place of butter and oil in many dishes and baked goods. Use ghee instead of butter when making mashed potatoes for the most amazing mashed potatoes ever.

This clarified butter is not called liquid gold for nothing. Ghee is found in Ayurvedic practices (traditional Indian medicine), and is great for your skin and hair!

Is Ghee OK for IBS? Benefits Of Ghee For IBS

Not only is ghee low FODMAP, it gives you dewy skin and shiny hair and has tons of benefits for IBS [2]:

  • High in Omega-3s & Butyric Acid: Butyrate is a short chain fatty acid that’s supposed to be good for the gastrointestinal tract.
  • Helps with digestion: Ghee is said to support digestion, reduce inflammation and detoxify the colon.
  • Loaded with vitamins: Ghee helps with absorbing vitamins A, D, E and K. These vitamins are fat-soluble.

Ghee is dubbed a superfood and is making its way into mainstream grocery stores like Walmart and Whole Foods but is it any better than butter? 

Ghee vs Butter

is ghee low fodmap

We’ve answered the question, “is ghee low FODMAP?” But how is it any better than butter? Ghee and butter are similar but not entirely the same:

  • Ghee has less lactose than butter which makes it the better option for people who are sensitive to lactose.
  • It has a higher smoking point than butter.
  • Ghee has a longer shelf life and does not need to be refrigerated.
  • The consistency is different from butter.
  • Ghee has more fat than butter and is more concentrated.

Is Butter On A Low FODMAP Diet?

Is butter low FODMAP? Butter which is low enough in lactose that it should not cause trouble for people with IBS or lactose intolerance. 100 grams of butter has about 1 gram of lactose which is low FODMAP. 

Is Margarine Low FODMAP?

Yes, margarine is low FODMAP. A tablespoon of margarine has .122 grams of lactose which is way less than Monash University’s suggested 1 gram of lactose per serving. 

Margarine is made from a mix of vegetable oils and contains unsaturated “good” fats. Fats have no FODMAPs (yes, even soy oil is low FODMAP!).

Is Ghee Easier To Digest Than Butter?

Ghee may be easier to digest than butter because it has less lactose than butter and contains butyric acid which helps digestion. 

Is Ghee Healthier Than Butter?

Ghee has lots of uses in medicine and cooking. It’s perfect for anyone that’s lactose intolerant or dairy sensitive because it’s low in lactose but there isn’t evidence that indicate it’s healthier than butter [3].

Does Ghee Taste Like Butter?

Not really, ghee is more intense than butter. It actually tastes more buttery than butter and has a nutty flavor from the long cooking process. Someone once asked me, can you use ghee on toast? Heck yes! It’s absolutely delicious.

Even with all those differences, ghee and butter share almost identical nutritional values. The taste may vary but using one or the other will not change the final result. 

But enough about ghee vs butter. What’s the point in me going on and on about it if you don’t know where to buy ghee?

Best Ghee Brands

is ghee low fodmap

You can easily make a catch of ghee at home but if you’d rather buy some, here are some things you should look for when selecting a ghee brand:

  • Choose ghee made from grass-fed butter for the most nutrients and vitamins.
  • Buy organic ghee.

The best ghee is made from butter that’s from grass-fed, pasture-raised, and organic cows. This high grade ghee will come at a higher price tag but it will have the richest flavor and highest concentration of vitamins and fatty acids.

Organic ghee will also have the lowest hormone and antibiotic concentration. All of this comes with a larger price tag so that’s something to keep in mind. 

You can buy ghee online or in specific stores like Asian or Indian grocers. I’ve listed 5 really good ghee brands that are organic and USDA certified. All of them are available on Amazon but you can find a few of these at Whole Foods, Walmart and Giant Food grocers too:

There you have it, folks. That’s the end of this “is ghee low FODMAP?” article. Have you tried ghee before? If not, are you considering adding it to your diet? Here are some helpful articles you might be interested in:

Is Buttermilk Low FODMAP? How To Make Your Own

Is Cream Low FODMAP? All About Dairy

Ditch the butter and make these low FODMAP recipes:

Vegan Low FODMAP Vegetable Strudel

Zucchini Coconut Curry (Vegan Rendang)

Or try making any of our favorite low FODMAP Asian recipes!

How To Make Ghee

Condiment, sauce Indian
By Yummyble Serves: Makes roughly 2 cups of ghee
Prep Time: 5 minutes Cooking Time: 30 minutes Total Time: 35 minutes

Having a heard time finding ghee at your local grocers? All you need is butter and some patience to make your own batch of clarified butter or ghee at home.


  • 1 lb organic unsalted butter



Cut the butter into small cubes so it melts evenly.


Place the butter into a heavy bottom pot.


Melt the butter on low heat and bring to a simmer.


After a few minutes the butter will start to foam. Use a spoon to remove the top foam. Repeat this step a few times.


Keep cooking the ghee on low for 20-25 minutes or until the middle layer is translucent. It should start smelling nutty and milk solids should start forming at the bottom of the pan.


Take the ghee off the heat and let it cool for a few minutes.


Once cooled, strain the ghee with a cheesecloth, coffee filter or nut cloth bag.


Transfer to a glass storage container or clean jar.

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