The Truth About Cream: Lactose, Fat & IBS-Friendly Options

Cream is a staple in my fridge, adding joy to many of my family’s favourite savoury and sweet dishes. But if, like me, you have IBS and/or lactose intolerance, you may have wondered: can I eat cream? And if so, which types are less likely to trigger gut symptoms?

While some creams are naturally lower in lactose, others can cause digestive distress - not just because of lactose, but also due to their high fat content. The good news? You don’t have to give up cream entirely, even if you’ve got IBS! In this blog, we’ll explore the different types of cream and what makes it gut-friendly (or not). Plus, we’ll show you a simple, cost-effective way to make your own low lactose cream at home, so you can enjoy the richness of cream without the gut troubles!

What is cream?

Cream is the high-fat portion of dairy milk that naturally rises to the top when fresh milk is left to stand. In modern dairy processing, cream is separated from milk using a centrifuge, which spins the liquid to separate fat globules from the lighter, watery portion.

Different types of cream are classified by their fat content.

• Light Cream – 18-25% fat, a lower-fat alternative.

• Sour Cream – 18-20% fat, fermented with lactic acid bacteria. According to the Monash Fodmap App, regular fat sour cream is low fodmap at 2 tablespoons (40g). The Fodmap Friendly app provides a more generous low fodmap serving size of 4 tablespoons or 87.5ml.

• Pure Cream – At least 35% fat, no added thickeners. According to the Monash Fodmap App, regular fat pure cream is low fodmap at 2 tablespoons (40g). The Fodmap Friendly app uses a slightly more generous low fodmap serving size of ¼ cup.

• Thickened Cream – 35-40% fat, with added stabilisers like gelatin or carrageenan. According to the Monash Fodmap App, regular fat thickened cream is low fodmap at 1.5 tablespoons (30g).

• Double Cream – 48% or more fat, giving it an ultra-rich texture.

Lactose in cream: is it a problem?

Lactose is the natural sugar found in milk and dairy products. While regular cow’s milk contains about 4-5g of lactose per 100ml, cream has significantly less. Why? Because cream is mostly fat, and lactose is found in the water portion of dairy.

Here’s how lactose content compares:

• Full cream milk – 4.8g lactose per 100ml

• Regular cream (35% fat) – 2.9g lactose per 100ml

• Double cream (48% fat) – 2.6g lactose per 100ml

• Sour cream – 2-3g lactose per 100g

Now the differences in lactose content may look small, but according to the Australian Food Standards Code, none of these options could be labelled as “low lactose” (contains less than 2g of lactose per 100g, Schedule 4, S4-3). While cream contains less lactose than milk, some people with IBS or lactose intolerance may still react to it, depending on their sensitivity level. If this is you, then you may need to buy shares in lactase supplements to you’ve always got them at the ready.

Is fat a bigger IBS trigger than lactose?

For some people, high-fat foods - regardless of fodmap content - can trigger IBS symptoms. Fat slows digestion, which can lead to bloating and discomfort, especially in people with highly sensitive tummies. Cream is significantly higher in fat than milk and therefore may cause issues in people with IBS.

Lactose-free cream: buy it or DIY it?

Lactose-free cream is simply regular cream with added lactase enzyme, which breaks down lactose into simpler sugars (glucose and galactose). This makes it easier to digest for people with lactose intolerance. But finding lactose-free cream on the shelves of your local grocery fridge can be challenging. And when you do find it, it’s often far more expensive than regular cream. Luckily, there’s a DIY option!

How to make your own

Ingredients

1.     1 x 500ml Pure whipping cream. In this instance, I’ve used West Australian Brownes Dairy cream. It contains only cream (no thickeners or other additives) from cow’s milk and 35% milk fat. The Nutritional Information Panel on the back of the carton states that it contains 2.5g of sugar per 100ml. Once I’ve converted the lactose into simple sugars, I would expect to increase – resulting in a sweeter tasting cream.

2.     4 x drops Lactase enzymes. I purchased a 15.5ml bottle of Lacteeze Dietary Supplement from my local pharmacy and added 4 drops. While 5 drops of Lacteeze typically converts 70-80% of the lactose in 1 litre of milk, the consistency of the cream is thicker so I used more drops.

Instructions: add 4 drops of lactase enzymes to the carton of cream and refrigerate for 24 hours – sufficient time for the chemical reaction to take place.

How easy is that?!

Final thoughts

If you have IBS and/or lactose intolerance, cream isn’t necessarily off-limits. Many people tolerate small amounts, especially higher-fat creams with naturally lower lactose. However, if you experience symptoms, it could be due to lactose, fat content or a combination of both.

Lactose-free cream is a great alternative, but it can be hard to find and comes at a higher cost. Making your own lactose-free cream is an easy, cost-effective solution. You can use the same method to convert fresh milk, reconstituted milk, condensed milk, chocolate milk and more.

So, next time you’re eyeing that dollop of cream for your dessert or coffee, you’ll know exactly what your gut can handle!