Delicious IBS Meal Recipes: Easy Low FODMAP Options for Every Meal

If you have IBS and want to enjoy tasty meals, this article is for you! Here, you'll find a variety of easy low FODMAP recipes that are perfect for every meal of the day. From breakfast to dinner, these dishes are designed to be gentle on your stomach while still being delicious.

Key Takeaways

• Low FODMAP meals can be both tasty and easy to prepare.
• These recipes are designed to help manage IBS symptoms.
• You can enjoy meals from breakfast to dinner without feeling restricted.
• All recipes are made with ingredients that are gentle on the stomach.
• Cooking low FODMAP doesn't mean sacrificing flavor.

1. Low FODMAP Pancakes

Pancakes can be a delightful breakfast option, and with a few simple swaps, you can make them low FODMAP! These pancakes are fluffy and delicious, perfect for anyone looking to enjoy a tasty meal without the discomfort.

Ingredients:

• 1 cup gluten-free flour
• 1 tablespoon baking powder
• 1 tablespoon sugar
• 1 cup lactose-free milk
• 1 egg
• 2 tablespoons vegetable oil

Instructions:

1. In a bowl, mix the gluten-free flour, baking powder, and sugar.
2. In another bowl, whisk together the lactose-free milk, egg, and vegetable oil.
3. Combine the wet and dry ingredients until just mixed.
4. Heat a non-stick skillet over medium heat and pour in the batter.
5. Cook until bubbles form on the surface, then flip and cook until golden brown.

Tips:

• Serve with maple syrup or fresh fruit for added flavor.
• Make a larger batch and freeze extras for quick breakfasts later.

Enjoying pancakes can be a simple pleasure, even on a low FODMAP diet!

2. Dutch Baby

A Dutch Baby is a fluffy, oven-baked pancake that is both easy to make and delicious. This dish is perfect for breakfast or brunch!

Ingredients

• 3 large eggs
• 1/2 cup milk
• 1/2 cup gluten-free flour
• 1/4 teaspoon salt
• 2 tablespoons butter
• Optional toppings: powdered sugar, fresh fruit, or maple syrup

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, whisk together the eggs, milk, flour, and salt until smooth.
3. Melt the butter in a cast-iron skillet over medium heat.
4. Pour the batter into the skillet and transfer it to the oven.
5. Bake for 20-25 minutes, or until the edges are golden and puffed up.
6. Remove from the oven and serve immediately with your favorite toppings.

A Dutch Baby is not only tasty but also visually impressive, making it a great dish to share with family and friends.

3. Blueberry Muffins

These blueberry muffins are not only tasty but also easy to make! With just a few ingredients, you can whip up a batch in no time. They are perfect for breakfast or a snack!

Ingredients

• 1 cup gluten-free flour
• 1/2 cup sugar
• 1/2 cup almond milk (or any low FODMAP milk)
• 1/4 cup vegetable oil
• 1 cup fresh blueberries
• 1 tsp baking powder
• 1/2 tsp salt

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the flour, sugar, baking powder, and salt.
3. Add the almond milk and vegetable oil, stirring until combined.
4. Gently fold in the blueberries.
5. Pour the batter into a muffin tin and bake for 20-25 minutes.
6. Let them cool before serving.

Nutrition Assessment

These muffins are a great option for those following a low FODMAP diet. They provide a good source of carbohydrates and are low in fat. Enjoy them as part of a balanced diet!

4. Coconut Yogurt

Coconut yogurt is a tasty and healthy option for those following a low FODMAP diet. It’s creamy, delicious, and easy to make at home! Here’s how you can enjoy it:

Ingredients

• 1 can of full-fat coconut milk
• 1 tablespoon of low FODMAP yogurt (as a starter)
• 1 tablespoon of maple syrup (optional)

Instructions

1. Mix the coconut milk and yogurt starter in a clean bowl.
2. Cover the bowl with a clean cloth and let it sit in a warm place for 24 hours.
3. Stir the mixture and refrigerate it for a few hours before serving.

Tips

• You can add fruits like strawberries or blueberries for extra flavor.
• Use it as a topping for pancakes or in smoothies.
• Store it in an airtight container in the fridge for up to a week.

Coconut yogurt is not only a great dairy alternative but also packed with probiotics, which are good for your gut health.

5. Berry Quinoa

Berry quinoa is a tasty and healthy dish that’s perfect for breakfast or a snack. It’s packed with nutrients and is easy to make! Here’s how to prepare it:

Ingredients

• 1 cup quinoa
• 2 cups water or low FODMAP broth
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon maple syrup (optional)
• 1 teaspoon vanilla extract
• A pinch of salt

Instructions

1. Rinse the quinoa under cold water.
2. In a pot, combine quinoa, water, and salt. Bring to a boil.
3. Reduce heat, cover, and simmer for about 15 minutes or until water is absorbed.
4. Fluff the quinoa with a fork and let it cool slightly.
5. Stir in the berries, maple syrup, and vanilla extract.

Nutritional Benefits

• High in protein: Quinoa is a complete protein, making it great for muscle repair.
• Rich in antioxidants: Berries are full of antioxidants that help fight inflammation.
• Gluten-free: This dish is perfect for those with gluten sensitivities.

Berry quinoa is not just delicious; it’s also a great way to start your day with energy!

6. Gluten-Free Wraps

Making your own gluten-free wraps is a great way to enjoy a flexible and tasty meal option. These wraps are easy to make and can be filled with your favorite ingredients.

Ingredients Needed:

• 1 cup tapioca flour
• 1/2 cup water
• 1/4 cup low FODMAP cheese (optional)
• A pinch of salt

Instructions:

1. In a bowl, mix the tapioca flour and salt.
2. Gradually add water and stir until you have a smooth batter.
3. Heat a non-stick skillet over medium heat.
4. Pour a small amount of batter into the skillet, spreading it out evenly.
5. Cook for about 1-2 minutes on each side until lightly browned.
6. Repeat with the remaining batter.

Tips for Filling Your Wraps:

• Use fresh vegetables like spinach, bell peppers, and cucumbers.
• Add protein such as grilled chicken or tofu.
• Top with a low FODMAP dressing or sauce for extra flavor.

Making your own wraps not only ensures they are gluten-free but also allows you to customize them to your taste. Enjoy experimenting with different fillings!

7. Homemade Sushi

Making sushi at home can be fun and rewarding. You can customize it to fit your taste and dietary needs! Here’s how to make delicious homemade sushi:

Ingredients

• Sushi rice
• Nori (seaweed sheets)
• Fresh vegetables (like cucumber, carrots, and bell peppers)
• Cooked fish or tofu (for protein)
• Low FODMAP soy sauce or tamari

Steps to Make Sushi

1. Prepare the sushi rice according to package instructions.
2. Lay a sheet of nori on a bamboo mat or clean surface.
3. Spread a thin layer of rice over the nori, leaving some space at the top.
4. Add your fillings (vegetables and protein) in a line across the rice.
5. Roll the sushi tightly using the mat, then slice into pieces.
6. Serve with low FODMAP soy sauce for dipping.

Tips for Success

• Use fresh ingredients for the best flavor.
• Experiment with different fillings to find your favorite combinations.
• If you’re new to rolling sushi, practice makes perfect!

8. Nori Crisps

Nori crisps are a crunchy snack that is both tasty and healthy. These snacks are made from seaweed, which is packed with vitamins and minerals. They are easy to make at home and can be enjoyed on their own or with dips.

Ingredients

• Nori sheets
• Olive oil or sesame oil
• Sea salt

Instructions

1. Preheat your oven to 350°F (175°C).
2. Brush both sides of the nori sheets with oil.
3. Sprinkle a little sea salt on top.
4. Cut the nori sheets into smaller pieces.
5. Bake for about 10 minutes or until crispy.

Tips

• Experiment with different seasonings like garlic powder or chili flakes for extra flavor.
• Store in an airtight container to keep them crispy.

Nori crisps are a great alternative to chips and can satisfy your crunchy cravings without the high FODMAP ingredients.

9. Basil Dip

This Basil Dip is a tasty and easy way to add flavor to your meals. It’s perfect for dipping veggies or spreading on sandwiches. Here’s how to make it:

Ingredients:

• 1 cup fresh basil leaves
• 1/4 cup olive oil
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a blender, combine the basil, olive oil, pine nuts, and Parmesan cheese.
2. Blend until smooth.
3. Add salt and pepper to taste.
4. Serve with fresh veggies or use as a spread.

Tips:

• You can store this dip in the fridge for up to a week.
• Try adding lemon juice for a zesty twist!
• This dip is also great on grilled chicken or fish.

Enjoy this simple and delicious dip that brings a burst of flavor to any dish!

10. Vietnamese Pickles

Vietnamese pickles are a tasty and healthy addition to many meals. These pickles are not only crunchy but also packed with flavor. They are perfect for adding a zesty touch to sandwiches, salads, or rice bowls.

Ingredients

• 1 cup carrots, julienned
• 1 cup daikon radish, julienned
• 1 cup vinegar (rice or white)
• 1/2 cup sugar
• 1/2 cup water
• 1 teaspoon salt

Instructions

1. In a bowl, mix vinegar, sugar, water, and salt until dissolved.
2. Add the carrots and daikon to the mixture.
3. Let it sit for at least 30 minutes before serving.

Storage

• Store in an airtight container in the fridge for up to 2 weeks.

These pickles are a great way to add probiotics to your diet, which can help with digestion.

11. Herbed Dinner Rolls

These herbed dinner rolls are a delightful addition to any meal. They are light, fluffy, and packed with flavor! Perfect for spring gatherings or cozy dinners, these rolls will impress everyone, even those who don’t follow a gluten-free diet.

Ingredients

• 2 cups gluten-free flour blend
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1 tablespoon dried herbs (like rosemary, thyme, or sage)
• 1 cup lactose-free milk (or any low FODMAP milk)
• 1/4 cup olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, mix the gluten-free flour, baking powder, salt, and dried herbs.
3. Add the milk and olive oil, stirring until a dough forms.
4. Shape the dough into small balls and place them on a baking sheet.
5. Bake for 15-20 minutes or until golden brown.

These rolls are not only tasty but also easy to make. Enjoy them fresh out of the oven with your favorite low FODMAP spread!

12. Creamy Pasta

Ingredients

• Gluten-free pasta of your choice
• 1 cup roasted red peppers
• 1 cup low FODMAP tomato sauce
• 2 tablespoons garlic-infused olive oil
• Salt and pepper to taste
• Optional: grated Parmesan cheese for serving

Instructions

1. Cook the gluten-free pasta according to package instructions until al dente.
2. In a blender, combine roasted red peppers, tomato sauce, and garlic-infused olive oil. Blend until smooth.
3. In a large pan, heat the blended sauce over medium heat. Add the cooked pasta and stir to combine.
4. Season with salt and pepper to taste. Serve hot, topped with Parmesan cheese if desired.

This creamy pasta dish is not only delicious but also friendly for those with IBS. Enjoy a comforting meal without the worry!

Nutritional Information (per serving)

13. Fish Chowder

This Fish Chowder is a warm and comforting dish that can be made in just 30 minutes. It’s packed with flaky white fish, carrots, parsnips, and potatoes, all simmered in a creamy broth.

Ingredients

• 1 lb flaky white fish (like cod or haddock)
• 2 medium carrots, diced
• 1 parsnip, diced
• 2 medium potatoes, diced
• 2 cups low FODMAP clam juice
• 1 cup heavy cream
• Salt and pepper to taste

Instructions

1. In a large pot, combine the clam juice, carrots, parsnip, and potatoes. Bring to a boil.
2. Reduce heat and let it simmer until the vegetables are tender, about 10 minutes.
3. Add the fish and cook until it flakes easily, about 5 minutes.
4. Stir in the heavy cream and season with salt and pepper.
5. Serve hot and enjoy!

This chowder is not only quick to make but also delicious and satisfying. Perfect for a cozy dinner!

14. Za'atar Spiced Tofu Scramble

This tasty tofu scramble is a great way to start your day. It’s packed with flavor and easy to make! Za'atar is a mix of spices that adds a unique taste to the dish.

Ingredients

• 1 block of firm tofu, drained and crumbled
• 2 tablespoons of olive oil
• 2 teaspoons of za'atar spice mix
• Salt and pepper to taste
• Fresh vegetables (like bell peppers and spinach)

Instructions

1. Heat the olive oil in a pan over medium heat.
2. Add the crumbled tofu and cook for about 5 minutes.
3. Stir in the za'atar, salt, and pepper.
4. Add your choice of fresh vegetables and cook until they are tender.
5. Serve warm and enjoy!

This dish is not only delicious but also a great source of protein. Perfect for breakfast or lunch!

15. Orzo Salad

Ingredients

• 1 cup low FODMAP orzo pasta
• 1 cup diced cucumbers
• 1 cup halved cherry tomatoes
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the orzo according to package instructions. Drain and let it cool.
2. In a large bowl, combine the cucumbers, tomatoes, and cooled orzo.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve chilled or at room temperature.

This salad is not only refreshing but also packed with nutrients, making it a great choice for a light meal or side dish.

16. Salmon Chowder

Ingredients

• 1 lb fresh salmon, cut into chunks
• 2 cups diced potatoes
• 1 cup diced carrots
• 1 cup diced parsnips
• 4 cups low FODMAP vegetable broth
• 1 cup coconut milk
• 1 bay leaf
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions

1. In a large pot, combine the broth, potatoes, carrots, and parsnips.
2. Bring to a boil, then reduce heat and simmer until the vegetables are tender, about 15 minutes.
3. Add the salmon, coconut milk, bay leaf, and thyme.
4. Cook for another 5-7 minutes until the salmon is cooked through.
5. Season with salt and pepper to taste.

Enjoy this creamy and hearty chowder that’s perfect for a cozy meal!

Tips

• You can add other low FODMAP vegetables like zucchini or spinach for extra nutrition.
• Serve with gluten-free bread for a complete meal.

This chowder is not only delicious but also quick to make, taking less than 30 minutes from start to finish!

17. Lemon Zucchini Bread

Ingredients

• 1 cup grated zucchini
• 1 cup gluten-free flour
• 1/2 cup sugar
• 1/4 cup vegetable oil
• 2 eggs
• 1/4 cup lemon juice
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• Zest of 1 lemon

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the zucchini, sugar, and oil until well combined.
3. Add the eggs and lemon juice, mixing until smooth.
4. In another bowl, combine the flour, baking powder, baking soda, salt, and lemon zest.
5. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
6. Pour the batter into a greased loaf pan.
7. Bake for 45-50 minutes or until a toothpick comes out clean.
8. Let it cool before slicing.

This Lemon Zucchini Bread is a delightful treat that’s easy to make and perfect for any time of day!

Tips

• Store leftovers in an airtight container.
• Enjoy it plain or with a spread of low FODMAP butter.

18. Scampi

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 tablespoon low FODMAP garlic-infused oil
• 1/4 cup white wine
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the olive oil and garlic-infused oil in a pan over medium heat.
2. Add the shrimp and cook until they turn pink, about 3-4 minutes.
3. Pour in the white wine and lemon juice, then let it simmer for 2 minutes.
4. Season with salt and pepper.
5. Garnish with fresh parsley before serving.

This dish is quick to make and packed with flavor, making it perfect for a weeknight dinner!

19. Chicken Bacon Ranch Casserole

This Chicken Bacon Ranch Casserole is a tasty and easy dish that everyone will love. It combines chicken, bacon, and ranch flavors for a comforting meal.

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup cooked bacon, chopped
• 1 cup low FODMAP ranch dressing
• 2 cups cooked rice (white or brown)
• 1 cup shredded cheese (cheddar or mozzarella)
• 1/2 cup green onions, chopped (green parts only)

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix together the chicken, bacon, ranch dressing, rice, and half of the cheese.
3. Pour the mixture into a baking dish and spread it evenly.
4. Top with the remaining cheese and green onions.
5. Bake for 25-30 minutes, or until the cheese is bubbly and golden.

This casserole is perfect for busy weeknights and can be made ahead of time. Just reheat it when you're ready to eat!

20. Cheesy Chicken Broccoli Rice Casserole

This Cheesy Chicken Broccoli Rice Casserole is a comforting dish that is both easy to make and delicious. It’s perfect for a family dinner and is low FODMAP friendly!

Ingredients

• 2 cups cooked chicken, shredded
• 2 cups broccoli florets
• 1 cup cooked rice (white or brown)
• 1 cup lactose-free cheese, shredded
• 1 cup lactose-free milk
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix together the chicken, broccoli, rice, and half of the cheese.
3. In a separate bowl, combine the milk, olive oil, salt, and pepper. Pour this mixture over the chicken and rice.
4. Transfer everything to a baking dish and top with the remaining cheese.
5. Bake for 25-30 minutes, or until the cheese is bubbly and golden.

Tips

• You can add other low FODMAP vegetables like carrots or bell peppers for extra flavor.
• This casserole can be made ahead of time and stored in the fridge for up to 2 days.

Enjoy this hearty meal that is not only tasty but also gentle on your stomach!

21. Low FODMAP Chicken Quesadillas

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup shredded cheese (cheddar or mozzarella)
• 4 low FODMAP tortillas
• 1/2 cup bell peppers, diced
• 1/2 cup spinach, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a skillet over medium heat.
2. Add the bell peppers and spinach, cooking until soft.
3. In a bowl, mix the cooked chicken, cheese, and sautéed vegetables. Season with salt and pepper.
4. Place a tortilla in the skillet, add the chicken mixture, and top with another tortilla.
5. Cook until the bottom is golden, then flip and cook the other side.
6. Repeat with remaining tortillas and filling.
7. Cut into wedges and serve warm.

These quesadillas are not only tasty but also easy to make. They are perfect for a quick lunch or dinner!

22. Low FODMAP Penne Alla Vodka

This creamy pasta dish is a favorite for many, and it can be made low FODMAP! You can enjoy a delicious meal without worrying about your gut.

Ingredients

• 8 oz gluten-free penne pasta
• 1 cup canned diced tomatoes
• 1/2 cup lactose-free cream
• 1/2 cup grated Parmesan cheese
• 1/4 cup olive oil
• 1 tsp dried basil
• Salt and pepper to taste

Instructions

1. Cook the gluten-free penne pasta according to package instructions.
2. In a large skillet, heat olive oil over medium heat.
3. Add the canned tomatoes and cook for about 5 minutes.
4. Stir in the lactose-free cream and dried basil.
5. Mix in the cooked pasta and Parmesan cheese.
6. Season with salt and pepper to taste.
7. Serve warm and enjoy!

This dish is not only easy to make but also comforting and satisfying. Perfect for a weeknight dinner!

23. Low FODMAP Walking Tacos

Walking tacos are a fun and easy meal that everyone can enjoy. They are perfect for a quick lunch or dinner! You can customize them with your favorite toppings while keeping them low FODMAP.

Ingredients

• 1 pound ground beef or turkey
• 1 packet low FODMAP taco seasoning
• 1 cup diced tomatoes (canned or fresh)
• 1 cup shredded lettuce
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup corn chips (check for low FODMAP options)
• Optional toppings: sour cream, jalapeños, or avocado

Instructions

1. Cook the meat: In a skillet, brown the ground meat over medium heat until fully cooked. Drain any excess fat.
2. Add seasoning: Stir in the low FODMAP taco seasoning and follow the package instructions.
3. Assemble tacos: In a small bag or bowl, add a handful of corn chips. Top with the seasoned meat, diced tomatoes, lettuce, cheese, and any other toppings you like.
4. Enjoy: Mix everything together and eat directly from the bag or bowl for a fun, portable meal!

Walking tacos are not only delicious but also a great way to enjoy a meal on the go. They are easy to make and can be customized to fit your taste!

24. Low FODMAP Chicken Tortilla Soup

Ingredients

• 2 cups cooked chicken, shredded
• 4 cups low FODMAP chicken broth
• 1 can diced tomatoes (no added onion or garlic)
• 1 cup corn (fresh or frozen)
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 2 corn tortillas, cut into strips
• Fresh cilantro for garnish

Instructions

1. In a large pot, combine the chicken broth, diced tomatoes, corn, cumin, and chili powder.
2. Bring the mixture to a boil, then reduce heat and let it simmer for about 15 minutes.
3. Add the shredded chicken and season with salt and pepper.
4. In a separate pan, lightly fry the tortilla strips until crispy.
5. Serve the soup hot, topped with crispy tortilla strips and fresh cilantro.

This soup is not only delicious but also easy to make!

Enjoy this comforting soup that is gentle on your stomach while still being full of flavor.

25. Low FODMAP Chicken Cordon Bleu Casserole

This casserole is a tasty twist on the classic chicken cordon bleu. It’s easy to make and perfect for a family dinner!

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup gluten-free breadcrumbs
• 1 cup lactose-free cheese, shredded
• 1 cup cooked ham, diced
• 1 cup lactose-free milk
• 1 tablespoon Dijon mustard
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the chicken, ham, and cheese.
3. In another bowl, combine the milk, mustard, thyme, salt, and pepper.
4. Pour the milk mixture over the chicken mixture and stir well.
5. Transfer everything to a baking dish and top with breadcrumbs.
6. Bake for 30-35 minutes or until golden brown.

This casserole is not only delicious but also a great way to enjoy a low FODMAP meal without sacrificing flavor!

If you're looking for a tasty and easy meal, try our Low FODMAP Chicken Cordon Bleu Casserole! It's perfect for anyone who wants a delicious dish without the digestive issues. Visit our website for more recipes and tips to make your meals gut-friendly!

Final Thoughts on Low FODMAP Meals

Eating with IBS can be tough, but it doesn't have to be boring. With these tasty low FODMAP recipes, you can enjoy every meal without worry. From breakfast to dinner, there are plenty of options that are both delicious and easy to make. Remember, it's all about finding what works for you. So, get creative in the kitchen and enjoy the journey to better gut health!

Frequently Asked Questions

What is a low FODMAP diet?

A low FODMAP diet is a way of eating that helps people with IBS. It reduces foods that can cause gas and bloating, making it easier for some people to digest their meals.

How do I know if a recipe is low FODMAP?

To check if a recipe is low FODMAP, look for ingredients that are safe for your diet. You can also use apps or guides that list low FODMAP foods.

Can I eat fruits on a low FODMAP diet?

Yes, but you should choose low FODMAP fruits like bananas, blueberries, and strawberries. Some fruits like apples and pears are high FODMAP and should be avoided.

Is it safe to follow a low FODMAP diet long-term?

It's best to follow a low FODMAP diet for a short time, usually 4-6 weeks, then slowly add foods back to see what you can tolerate. Long-term, you should aim for a balanced diet.

What are some easy low FODMAP snacks?

Some easy low FODMAP snacks include rice cakes with peanut butter, lactose-free yogurt, or a handful of nuts like almonds or walnuts.

Can I have dairy on a low FODMAP diet?

Yes, but choose lactose-free dairy products or non-dairy alternatives like almond milk or coconut yogurt.