Are plant milks inflammatory? Understanding the risks and benefits

October 15, 2025 •

4 min read

A 2024 study highlighted the increasing popularity of plant-based milks, raising important questions about their nutritional quality. For many consumers, the primary question is, "Are plant milks inflammatory?" The answer is complex and largely depends on the processing and additives, not the base ingredients themselves.

Quick Summary

The inflammatory potential of plant milks is primarily influenced by additives like sugar, oils, and emulsifiers, not the base plant ingredient. Prioritizing unsweetened, minimally processed, and additive-free varieties is key to choosing a healthier product.

Key Points

Additives are a primary concern: Many store-bought plant milks contain inflammatory ingredients like added sugars, refined oils, and carrageenan.
Homemade options offer control: Making your own plant milk ensures you avoid inflammatory additives and have full control over the ingredients.
Some milks contain anti-inflammatory compounds: Hemp, flax, and almonds naturally contain healthy fats and antioxidants that combat inflammation.
Oat milk can cause issues: Commercial oat milk's higher glycemic index and risk of gluten cross-contamination may trigger inflammation in sensitive individuals.
Read labels carefully: Choosing unsweetened, additive-free varieties is the most effective way to select a healthy plant milk.
Soy milk is not inherently inflammatory: Recent research refutes the claim that soy increases inflammation; instead, its isoflavones may have a beneficial effect.

The Core Issue: It's Not the Plant, It's the Process

While whole foods like almonds, oats, and soy are not inherently inflammatory—and often contain anti-inflammatory properties—the processing methods and additives used in commercial plant milks can introduce potential risks. The journey from a whole plant to a stable, shelf-friendly beverage often involves steps that can diminish nutritional value and add concerning ingredients.

Additives to Watch For

Many commercial plant milks contain a range of additives to improve flavor, texture, and shelf life. Some of these ingredients are linked to inflammatory responses, especially in sensitive individuals.

Carrageenan: This thickener and emulsifier, derived from red seaweed, is a common additive in many commercial plant milks. While deemed safe for consumption by regulators, animal studies have linked it to gastrointestinal issues and inflammation. It's a prime suspect for digestive problems in sensitive people.
Added Sugars: Many flavored or sweetened plant milks contain high levels of added sugars to mimic the taste of dairy milk. Diets high in added sugar are strongly linked to increased inflammation, weight gain, and chronic conditions like type 2 diabetes. Choosing unsweetened varieties is a crucial step to avoid this.
Refined Seed Oils: Ingredients like rapeseed, sunflower, and canola oil are often added to enhance creaminess. These oils are high in inflammatory omega-6 fatty acids and can easily become rancid during processing. While omega-6 fats are necessary, an imbalanced intake heavily skewed toward omega-6s and away from omega-3s promotes inflammation.

The Anti-Inflammatory Benefits of Certain Base Ingredients

On the other hand, many unprocessed base ingredients of plant milks contain powerful anti-inflammatory compounds. When selecting a product, understanding the natural benefits can guide your choice towards healthier options.

Almonds: Contain anti-inflammatory monounsaturated fats, vitamin E, and antioxidants. Studies suggest almonds may reduce inflammatory markers like CRP and IL-6.
Hemp: A rich source of omega-3 fatty acids, which actively fight inflammation and promote heart health.
Soy: Contrary to some myths, recent meta-analyses indicate that soy protein and isoflavones may have an anti-inflammatory effect. However, individuals with soy sensitivities should be cautious.
Flax: Made from flax oil, which is exceptionally high in the anti-inflammatory omega-3 fatty acid, ALA.

The Case of Specific Plant Milks

The inflammatory potential varies significantly depending on the specific plant source and how it is processed.

Oat Milk

While whole oats contain beneficial fiber, many commercial oat milks are problematic. The processing can result in a higher glycemic index, causing blood sugar spikes that promote inflammation. Furthermore, non-certified gluten-free oat milk risks cross-contamination from gluten-containing grains, triggering inflammatory responses in those with celiac disease or gluten sensitivity.

Soy Milk

Soy milk is a nutritional powerhouse, often providing comparable protein to dairy milk. Its isoflavones have antioxidant and potentially anti-inflammatory effects. The primary concerns are soy allergies, digestive issues for some, and the potential inclusion of inflammatory additives like carrageenan.

Almond Milk

Unsweetened almond milk is generally considered an anti-inflammatory option, low in calories and rich in healthy fats and vitamin E. The main concern lies with added sugars and emulsifiers found in many brands. Some individuals with nut sensitivities may also experience issues.

Hemp Milk

Known for its high omega-3 fatty acid content, hemp milk is a strong contender for an anti-inflammatory milk alternative. It has a neutral, earthy flavor and provides healthy fats without the inflammatory omega-6 ratio of refined oils.

Comparison of Common Plant Milks


Milk Type	Potential for Inflammation (based on commercial products)	Key Benefits	Potential Concerns	Ingredients to Vet on Label
Oat	Moderate (due to processing)	High in fiber (beta-glucans)	High glycemic index, gluten cross-contamination	Added sugars, refined oils, gluten status
Soy	Low to None (base ingredient)	High protein, contains anti-inflammatory isoflavones	Soy allergies, carrageenan risk	Carrageenan, added sugars
Almond	Low (base ingredient)	Low calorie, good source of vitamin E and monounsaturated fat	Additive risk, low protein	Added sugars, refined oils, carrageenan
Hemp	Low to None (base ingredient)	Excellent source of anti-inflammatory omega-3s	Earthy taste may be disliked by some	Additive presence
Coconut	Low to Moderate	Contains MCTs, can be anti-inflammatory	High saturated fat content in some versions	Added sugars, vegetable oils

How to Choose an Anti-Inflammatory Plant Milk

Making an informed choice requires a bit of detective work at the grocery store. Here are some key tips:

Read the Label: The ingredients list is your most important tool. A shorter, simpler list is usually better. Look for products with minimal added sugars, thickeners, and inflammatory oils.
Choose Unsweetened Varieties: This is a simple but effective way to eliminate a major source of inflammation from your diet. You can always add your own natural sweetener, like a small amount of maple syrup or vanilla extract, at home.
Opt for Minimal Processing: Look for milks that clearly state they are minimally processed or contain just a few ingredients, such as the base plant and water.
Consider Homemade: For ultimate control, consider making your own plant milk at home. You can use simple ingredients without any of the potentially inflammatory additives found in commercial products. A basic oat milk recipe, for instance, requires only oats and water.
Look for Certifications: If you have celiac disease or gluten sensitivity, ensure you choose a product certified gluten-free to avoid cross-contamination issues.

Conclusion: Finding the Right Balance

The question, "Are plant milks inflammatory?" is not a simple yes or no. The core ingredients like almonds, soy, and hemp often contain anti-inflammatory properties, but the processing and additives common in many commercial varieties can introduce inflammatory compounds. By becoming a diligent label-reader and opting for unsweetened, minimally processed, or even homemade options, you can easily find a plant milk that supports an anti-inflammatory diet and meets your health goals.

For more information on dietary choices and inflammation, consider consulting reputable health and nutrition resources like the National Institutes of Health.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10201807/)

Frequently Asked Questions

Minimally processed, unsweetened varieties are generally the least inflammatory. Options like hemp milk, which is rich in omega-3s, and unsweetened almond milk are excellent choices due to their anti-inflammatory properties.

Commercial oat milk can be, but not because of the oats themselves. It can have a higher glycemic index and often contains additives, like refined oils and added sugar, that may promote inflammation. Choosing a certified gluten-free, unsweetened version is safer.

Carrageenan is a food additive derived from seaweed used to thicken and stabilize plant milks. Some studies have suggested it may cause gastrointestinal inflammation and discomfort in sensitive individuals.

Most commercially available plant milks undergo some level of processing to ensure consistency, flavor, and shelf stability. The degree of processing and the types of additives used vary by brand.

Check the ingredient list. Avoid products with added sugars, refined vegetable oils (such as rapeseed or sunflower oil), and thickeners like carrageenan. A product with a short, simple ingredient list is often a better choice.

Research indicates that soy and its isoflavones do not increase inflammation and may even have anti-inflammatory benefits. However, individuals with soy allergies or sensitivities should avoid it.

Yes, homemade plant milk is often the best option for controlling ingredients and avoiding inflammatory additives, sugars, and oils common in store-bought products.

Yes, flavored plant milks are highly likely to contribute to inflammation due to high levels of added sugars. Opt for unsweetened varieties and add natural flavors yourself if desired.