What are FODMAPs and the Low FODMAP Diet?
FODMAPs are a group of carbohydrates that can be poorly absorbed in the small intestine and may trigger symptoms in individuals with Irritable Bowel Syndrome (IBS). The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. The low FODMAP diet, developed by Monash University in Australia, is a therapeutic diet that involves restricting high-FODMAP foods to manage and alleviate IBS symptoms.
Many dairy products contain the FODMAP lactose (a disaccharide), prompting those on the diet to seek dairy-free alternatives. While certain nuts, including almonds, contain high levels of Galacto-oligosaccharides (GOS) in large quantities, the manufacturing process for commercial almond milk significantly reduces its FODMAP content.
Is So Good Almond Milk Low FODMAP? The Verdict
Yes, several varieties of So Good almond milk are certified low FODMAP by Monash University, the authoritative source on the diet. This certification provides assurance that these products have been scientifically tested and are safe for consumption within recommended serving sizes during the elimination phase of the diet.
Specifically, the So Good Almond Milk Unsweetened and some other products have received this seal of approval. The key reason for their low FODMAP status lies in the processing method. During production, the almonds are soaked, blended with water, and then strained. This process leaves a very low concentration of almonds—often around 2-2.5%—in the final milk product, which means a standard serving (typically 1 cup or 250ml) contains a very small, well-tolerated amount of GOS.
Why You Must Check the Label
While the base almond milk is low FODMAP, it is absolutely critical to check the ingredient list of any almond milk product, including So Good's various offerings. Many flavored or sweetened versions can contain added ingredients that are high in FODMAPs. Common high-FODMAP additives include:
- Inulin or chicory root fiber
- High fructose corn syrup
- Agave syrup
- Some thickeners and emulsifiers
- Artificial sweeteners like sorbitol or mannitol
For the safest option, always choose an unsweetened variety and look for the official Monash University Low FODMAP Certified™ seal on the packaging.
Recommended So Good Almond Milk Products
- So Good Almond Milk Unsweetened: This is typically the safest bet and is certified low FODMAP.
- So Good Almond Milk Regular (or Sweetened): The vanilla or sweetened variants may contain added sugars or flavors. Check the ingredients for potential high FODMAP additives. The Australian So Good Vanilla Almond Milk is low FODMAP, but formulations may vary by country.
Low FODMAP Milk Alternatives Compared
| Milk Type | Low FODMAP Serving Size | Key Considerations | Certified Low FODMAP Brands (Check Labels) |
|---|---|---|---|
| Almond Milk (Unsweetened) | 1 cup (250ml) | Widely available, low in calories. Always check for high-FODMAP additives. | So Good, Blue Diamond (unsweetened) |
| Lactose-Free Cow's Milk | Up to 1 cup (250ml) | Contains lactose, but the enzyme lactase is added to break it down. | Many brands offer a lactose-free option. |
| Soy Milk (from soy protein) | 1 cup (250ml) | Must be made from soy protein, not whole soybeans, which are high FODMAP. | Sanitarium's So Good Regular Soy Milk (check certification) |
| Rice Milk | 1 cup (200ml) | Generally safe in standard servings. Naturally low in fat and protein. | Australia's Own Organic |
| Macadamia Milk | Up to 1 cup (250ml) | Naturally low in FODMAPs and offers a creamy texture. | Varies by brand. |
| Coconut Milk (UHT) | 1/2 cup (125ml) | UHT carton versions are low FODMAP in smaller servings. Canned versions have different serving sizes. | Varies by brand. |
Practical Tips for Incorporating Low FODMAP Almond Milk
- Read the label: This is the most important step. Don't assume all almond milk is low FODMAP. The unsweetened and certified options are the safest.
- Portion Control: Stick to the recommended serving sizes. While commercial almond milk is low FODMAP due to its low almond content, overconsuming could still introduce more FODMAPs than your gut can handle.
- Usage: So Good almond milk can be used in a variety of low FODMAP recipes. It's excellent in smoothies, coffee, tea, and on cereal.
- Baking and Cooking: Ensure the recipe is suitable for plant-based milk. Some recipes may require a thicker milk, so check for appropriate substitutions.
- Beware of Homemade: If you make almond milk at home, the almond concentration will be much higher, potentially making it high FODMAP. Stick to commercially processed versions during the elimination phase.
Conclusion
For those on a low FODMAP diet, So Good almond milk, specifically the unsweetened varieties certified by Monash University, is a safe and reliable option. Its low FODMAP status stems from the industrial straining process that significantly reduces the almond content per serving. However, vigilance is key—always check the ingredients for hidden high-FODMAP additives, especially in sweetened or flavored versions. By choosing the right product and minding portion sizes, you can confidently enjoy So Good almond milk while managing your IBS symptoms. For further guidance on suitable dairy alternatives, consult the official Monash University Low FODMAP Diet website.
