Is cashew milk high in FODMAPs? Navigating nut milk on a low-FODMAP diet

November 10, 2025 •

4 min read

According to Monash University, the institution that pioneered the low-FODMAP diet, raw cashews are considered a high-FODMAP food. So, is cashew milk high in FODMAPs? The answer is more nuanced and depends significantly on the serving size and how the milk is processed.

Quick Summary

Cashew milk is low in FODMAPs in small servings, despite its main ingredient being high in them. The low nut-to-water ratio is the key factor, but portion control and a careful check for added ingredients are crucial for managing gut symptoms.

Key Points

Portion Size is Key: While whole cashews are high in FODMAPs, the milk is low FODMAP in small, controlled servings due to the low concentration of nuts.
Low Nut-to-Water Ratio: The large amount of water and straining process used in production significantly reduces the overall FODMAP content of the final milk product.
Always Read the Label: Watch for added high-FODMAP ingredients like inulin, agave, or high-fructose corn syrup, which can increase the FODMAP load of the milk.
Certified Products are Safest: Some certified low-FODMAP cashew milk brands exist and are safe in larger portions (up to 1 cup). Look for Monash-certified symbols.
Individual Tolerance Varies: As tolerance levels differ, individuals should test their personal reaction to cashew milk, even in small amounts, particularly during the reintroduction phase of the low FODMAP diet.
Explore Other Alternatives: Safer low-FODMAP options like rice milk, certified almond milk, or hemp milk are reliable alternatives if you are sensitive to cashew milk.
Homemade Requires Caution: While homemade versions can give you control, ensure you soak, rinse, and strain the cashews to minimize FODMAP content, as the concentration will vary based on your recipe.

The FODMAP Difference: Cashews vs. Cashew Milk

To understand why cashew milk and whole cashews differ in their FODMAP content, it's essential to grasp what FODMAPs are. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can trigger digestive symptoms like bloating, gas, and cramping in some individuals, particularly those with Irritable Bowel Syndrome (IBS).

Raw cashews are high in galacto-oligosaccharides (GOS) and fructans, making them a high-FODMAP food. However, the process of making cashew milk involves soaking and blending a small number of nuts with a large amount of water. Crucially, the final liquid is often strained, which removes a significant portion of the insoluble fiber and FODMAP-rich solids. This difference in nut concentration is why the milk can be tolerated in small servings, while a handful of whole cashews could cause discomfort.

Navigating Serving Sizes and Brand Variability

Even with the low concentration of cashews, portion control is paramount. Monash University and other dietary experts confirm that cashew milk can be low FODMAP in small, measured servings. However, the exact FODMAP content can vary widely from one brand to another, depending on the number of cashews used in the manufacturing process. Some dietitians even suggest a general rule of thumb: milks with 5 grams of fat or less per serving are likely lower in cashews and therefore safer.

Tips for choosing low-FODMAP cashew milk:

Look for certified products: Some brands have certified low-FODMAP products, which simplifies the selection process. Brands like Silk and So Good have offered Monash-certified options.
Read the ingredients list: Always check the label for added high-FODMAP ingredients. Be vigilant for items like inulin, high-fructose corn syrup, agave syrup, and certain thickening agents or flavorings that are not gut-friendly.
Opt for unsweetened: Choosing an unsweetened variety reduces the risk of consuming hidden sugars or sweeteners that are high in FODMAPs.
Start with a small amount: When testing a new brand, begin with a small serving, such as a splash in your coffee, to assess your personal tolerance before increasing the quantity.

Cashew Milk vs. Other Plant-Based Options

When seeking a low-FODMAP milk alternative, it's useful to compare cashew milk with other popular options. This table outlines the typical FODMAP content and serving considerations for several plant-based milks based on Monash guidelines.


Plant-Based Milk	FODMAP Content	Typical Low-FODMAP Serving	Key Considerations
Cashew Milk	Low in small servings, high in large amounts (depends on brand).	Up to 1 cup for certified brands; use caution with uncertified.	Read labels for high-FODMAP additives.
Almond Milk	Low FODMAP.	1 cup.	Safe, widely available option. Check for additives.
Rice Milk	Low FODMAP.	3/4 cup.	Good for those with nut allergies. Naturally low in protein and fat.
Hemp Milk	Low FODMAP.	1/2 cup.	Offers omega-3s; may be less available than other options.
Oat Milk	High FODMAP in standard servings.	1/4 to 1/2 cup maximum.	Only safe in very small quantities during the elimination phase.
Soy Milk	Depends on the process.	1 cup if made from soy protein isolate.	If made from whole soybeans, it's high FODMAP.

Making Homemade Cashew Milk

Making your own cashew milk can give you complete control over the ingredients, ensuring no hidden FODMAPs are included. The basic process involves soaking raw cashews, blending them with water, and straining the mixture. Since you control the nut-to-water ratio, you can ensure a very low concentration of cashews. However, experts like The IBS Dietitian note that straining the solids is important to reduce the FODMAP content. Simply blending and leaving the pulp may increase the FODMAP load. Following a recipe that uses soaking and straining is a safer bet for a sensitive gut.

What to Do If You React to Cashew Milk

If you have followed all guidelines but still experience symptoms like bloating or gas after consuming cashew milk, it's possible you are more sensitive to the remaining FODMAPs or other components. Individual tolerance varies greatly, and a controlled reintroduction of foods is a key phase of the low-FODMAP diet. It may also be worthwhile to investigate other potential causes, as some individuals can have sensitivities to components other than FODMAPs, such as thickeners or even the fat content in higher-fat versions of nut milks. For definitive guidance, consider consulting a healthcare professional or a registered dietitian experienced with the FODMAP diet. A great resource is the official Monash FODMAP blog.

Conclusion: Making an Informed Choice About Cashew Milk

While raw cashews are a known high-FODMAP food, cashew milk is not inherently so, as the manufacturing process and low concentration reduce its fermentable carbohydrate content. For individuals with IBS or FODMAP sensitivity, cashew milk can be a gut-friendly alternative to dairy, provided they practice portion control and carefully scrutinize ingredient labels for hidden high-FODMAP additives. By following guidelines from authorities like Monash University, choosing unsweetened options, and considering certified products, cashew milk can often be enjoyed without triggering digestive distress. However, listening to your body and exploring other low-FODMAP plant-based alternatives remains the safest approach. When in doubt, start small or consult a dietary professional to find the best milk for your needs.

Frequently Asked Questions

Whole cashews are high in FODMAPs, specifically GOS and fructans. However, cashew milk is made by blending a small amount of cashews with a large volume of water and then straining it, which dilutes the FODMAP content and makes it low FODMAP in small servings.

The serving size can vary by brand due to different cashew concentrations. Monash-certified brands may be safe up to 1 cup, but for uncertified brands, it's often recommended to stick to smaller portions (e.g., less than 1/2 cup) or test your personal tolerance.

You should check the ingredients list for added high-FODMAP sweeteners and additives like inulin, high-fructose corn syrup, honey, or agave syrup. Always opt for unsweetened cashew milk when following a low-FODMAP diet.

Yes, homemade cashew milk can be low FODMAP, but it is important to follow a recipe that uses soaking, rinsing, and straining to remove as many FODMAPs as possible. The FODMAP content will depend on the nut-to-water ratio you use.

Good low-FODMAP options include almond milk (1 cup serving), rice milk (3/4 cup serving), and hemp milk (1/2 cup serving). Soy milk made from soy protein isolate is also a low-FODMAP option.

To be safe during the initial elimination phase, it may be best to avoid cashew milk unless it is a Monash-certified brand. During the reintroduction phase, you can test your tolerance with a small, controlled serving.

Symptoms of a high-FODMAP intake may include bloating, excessive gas, stomach cramping, and changes in bowel habits, such as diarrhea or constipation.