Is almond milk Low FODMAP? What about oat milk? These are questions I get on a regular basis when explaining a Low FODMAP diet to my patients. If you’re new to the diet, read my Beginner’s Guide to the Low FODMAP diet here. Then, come back and get all your plant based and cow’s milk questions answered!

Milk Types

The first thing we should go over is a common myth, that the Low FODMAP diet is a dairy free diet. It’s actually not! It is a diet that is low in lactose, meaning some forms of dairy with small amounts of lactose are ok. Another myth is that all plant based milks are ok because they do not contain lactose. While part of this is true (plant based milks do not contain lactose), some may contain other FODMAPs. 

Let’s review:

• Cow’s or goat’s milk
  • This is milk that comes from a cow or goat and contains lactose, aka a FODMAP.
• Lactose free cow’s milk
  • This is milk that comes from a cow, but the lactase enzyme has been added to the product. 
• Almond milk
  • This comes from almonds that have been blended with water and then strained, resulting in almond milk.
• Cashew milk
  • This comes from cashews that have been blended with water and then strained, resulting in cashew milk. 
• Oat milk
  • This comes from rolled oats that have been blended with water and then strained, resulting in oat milk.
• Coconut milk (box)
  • This comes from the flesh of coconuts that has been blended with water and then strained, resulting in coconut milk.
• Canned coconut milk
  • This comes from the flesh of coconuts that has been blended with water and then pureed to create a creamy coconut milk. 
• Soy milk
  • This comes from soybeans that have been blended with water and then strained, resulting in soymilk. 
• Rice milk
• Quinoa milk

What FODMAPs do they contain?

As mentioned above, plant based milk products may contain other FODMAPs that may not make them safe for a Low FODMAP diet. In most instances, there is some portion size that is considered low FODMAP friendly and a size that is considered high in FODMAPs. 

• Lactose
  • This is a disaccharide (aka the “D” in FODMAP) that is found in cow and goat’s milk. 
• Sorbitol
  • Coconut milk, both canned and UHT, contain the sugar alcohol sorbitol. 
• GOS
  • Soy milk made from soybeans contain galactooligosaccharide (GOS).  
• Fructans + GOS
  • Oat milk contains two FODMAPs, fructan and GOS. 

Low vs. High FODMAP Milk

Ok, so now you know where different types of milk come from/how they’re made and what FODMAPs they may contain. So now it’s time to answer the real questions!

• Is almond milk Low FODMAP? 
  • Yes! Monash has found that it is safe at the serving size of 1 cup. Be mindful of added sweeteners like high fructose corn syrup or fiber (like inulin).
• Is cashew milk Low FODMAP?
  • I honestly still do not know how to answer this one! As of today, there are no Monash approved cashew milks…but there were many years ago. We know that cashews (around 10+) are high in FODMAPs, but “activated” cashews (meaning they have been soaked and then dried) are ok in small quantities. My professional opinion is 1) we need more info and 2) it might be ok in small quantities. Will update when I have more answers!
• Is coconut milk low FODMAP? 
  • Yes, but it depends on the portion size you’re consuming. UHT offers a larger portion size than canned coconut milk. 
• Is cow’s milk Low FODMAP?
  • It’s low at 1 Tbsp. If you choose a lactose free cow’s milk (meaning the lactase enzyme has been added) then it’s a Low FODMAP beverage.
• Is oat milk Low FODMAP? 
  • Yes, in small amounts (less than ½ cup)
• Is quinoa milk Low FODMAP?
  • Yes!
• Is rice milk Low FODMAP?
  • Yes!
• Is soy milk Low FODMAP? 
  • No, for the most part. If it’s made from “soy protein” (which most are NOT) then it is considered Low FODMAP.

What are the nutrition benefits of low FODMAP milk products?

• Protein
  • Lactose-free cow’s milk has the most protein. Plant based milk has minimal protein, but sometimes it is added in the form of pea protein.
• Calcium
  • Cow’s milk is a good source of calcium and most plant based milks have it added in sufficient amounts to meet your needs.
• Vitamin D
  • Both cow and plant milk have Vitamin D added, the amount will vary based on the product.

How to use Low FODMAP milk products in your diet

There are so many different ways to use Low FODMAP milk products in your diet during the elimination phase and beyond. Start with just substituting a Low FODMAP friendly alternative if needed (i.e. you put ¼ cup milk in your coffee, use lactose-free cow’s milk instead) and then branch out to trying some gut friendly recipes!

• As a beverage
• In your coffee or tea
• Smoothies
  • Check out my Low FODMAP Smoothie E-book! 
• Overnight oats
  • Please do not add oat milk to oats. You’re turning a low FODMAP food into a high FODMAP food!
• Added to cereal
• Baking/cooking

Low FODMAP Milk Brands

There are plenty of Low FODMAP friendly options out there for milk products, but below are some of my favorites. If you have a different product that you low (and is Low FODMAP), please share it with us in the comments below!

• Lactose free cow’s milk
  • FairLife
  • Good Culture Probiotic Milk
  • Lactaid
  • Pretty much any store brand that says “lactose free”
• Almond milk
  • Silk Unsweetened, Original, Unsweetened Vanilla, Dark Chocolate
  • Blue Diamond Unsweetened Vanilla
  • Almond Breeze Unsweetened Original, Original,Unsweetened Vanilla, Chocolate, Unsweetened Chocolate
  • 365 Everyday Value (Whole Foods) Unsweetened Original,Original, Unsweetened Vanilla
  • Simple Truth Original, Unsweetened Vanilla, Organic Unsweetened Original
  • Good & Gather Unsweetened Original, Original, 
• Oat milk
  • Oatly
  • Califia Farms Oat Barista Blend
  • Chobani Oat Plain Plant-Based Oat Milk
• Coconut milk
  • So Delicious Coconut Milk, Unsweetened
  • Thai Kitchen Canned Coconut Milk
  • Blue Diamond Almond Breeze Almond Coconut, Unsweetened
  • 365 Everyday Value Organic Coconut Milk
• Soy milk
  • 8th continent