Nutrition Diet: What is easier on the stomach, oat milk or almond milk?

October 15, 2025 •

5 min read

With the rise of plant-based diets, sales of non-dairy milks have soared, and oat and almond varieties are now staples for many. For individuals with a sensitive digestive system, however, the critical question is, what is easier on the stomach, oat milk or almond milk?

Quick Summary

This article compares oat milk and almond milk to determine which is gentler on the stomach, focusing on fiber content, FODMAPs, calories, and the potential impact of additives. The best choice often depends on individual sensitivities to these factors.

Key Points

Fiber Content Matters: Oat milk contains significantly more fiber, specifically beta-glucan, which supports gut health but can cause gas and bloating in sensitive individuals.
FODMAPs and IBS: Unsweetened almond milk is naturally low in FODMAPs, making it a safer option for those with IBS, while oat milk's higher carb content may be problematic for highly sensitive stomachs.
Watch for Additives: Thickeners like carrageenan and guar gum, found in many commercial varieties of both milks, can be a major cause of digestive distress.
Calorie and Texture Differences: Almond milk is lower in calories and has a thinner consistency, which can feel lighter on the stomach, whereas oat milk is creamier but more calorie-dense.
Personal Tolerance is Key: The best choice ultimately depends on individual sensitivity to fiber, carbohydrates, and additives, so it is important to pay close attention to your body's response.
Nut Allergy Safety: Oat milk is the only safe option for individuals with tree nut allergies, as almond milk poses a significant risk.
Label Reading is Essential: Always check ingredient lists and choose unsweetened, minimally processed versions to avoid potential gut irritants.

For many, transitioning away from dairy milk is an essential step toward better digestive health, especially for those who are lactose intolerant or have a dairy allergy. However, simply switching to a plant-based milk like oat or almond milk doesn't guarantee comfort. The digestibility of these alternatives is influenced by their unique nutritional profiles and processing methods. What one person finds soothing, another may find irritating. By examining the key differences between these two popular options, you can make an informed choice that best suits your needs.

The Fundamental Differences: Oat vs. Almond Milk

How Oat Milk is Made

Oat milk is produced by blending steel-cut or rolled oats with water, then straining the solids. This process retains a higher amount of soluble fiber and starches from the oats, which gives the milk its characteristically creamy texture and mild, naturally sweet flavor. Commercial oat milk is often fortified with vitamins like B12, calcium, and vitamin D to match the nutritional profile of dairy milk. However, this higher fiber and carbohydrate content is a key consideration for those with sensitive stomachs.

How Almond Milk is Made

Almond milk is created by soaking almonds in water, blending them, and then straining the mixture to remove the pulp. This straining results in a liquid that is much lower in fiber, calories, and carbohydrates than oat milk, giving it a lighter, thinner consistency and a subtle nutty taste. Like oat milk, fortified versions are common to boost nutrient levels, but the low fiber and carb count is what often makes it feel lighter on the digestive system.

The Digestive Showdown: Fiber, FODMAPs, and Additives

The Role of Fiber in Digestion

Oat milk's primary benefit for gut health comes from its higher fiber content, particularly beta-glucan, a soluble fiber. This type of fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting regular bowel movements. For individuals with regular bowel function, this fiber can be a great digestive aid. However, for those with a sensitive gut, a sudden increase in fiber can sometimes lead to bloating, gas, and discomfort as the gut microbiome adjusts.

Almond milk, with its lower fiber content, is a much less fibrous option. This makes it less likely to cause gas and bloating, and its lighter consistency may be preferable for those with certain conditions. However, it also means almond milk lacks the prebiotic benefits that oat milk offers.

FODMAPs and IBS Sensitivity

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in people with Irritable Bowel Syndrome (IBS). Unsweetened almond milk is considered a low-FODMAP food, making it a safer bet for individuals managing IBS symptoms. While oat milk is also generally low-FODMAP, its higher carbohydrate content may contain more fermentable carbs that could trigger symptoms in highly sensitive individuals.

The Problem with Additives

For many people, digestive issues from plant-based milks don't stem from the oats or almonds themselves but from common additives. Thickening agents and emulsifiers like carrageenan, guar gum, and lecithin are frequently added to create a creamier texture and prevent separation. In sensitive individuals, these additives have been linked to gut inflammation, bloating, and other digestive distress. When choosing either oat or almond milk, it is crucial to read the ingredient label and opt for unsweetened, additive-free varieties to minimize potential irritation. For ultimate control, making your own homemade plant-based milk is the best option.

The Impact of Calories and Carbs

Almond milk is significantly lower in calories and carbs than oat milk, which affects the digestive process. Fewer carbohydrates and energy in the stomach mean less work for your body to process, which can lead to a quicker, lighter feeling. The higher carb count in oat milk can be beneficial for sustained energy but may feel heavier for some.

Comparison: Oat Milk vs. Almond Milk for Digestion


Feature	Oat Milk	Almond Milk
Digestive Impact	Can cause bloating in sensitive individuals due to higher fiber content. Beta-glucan can support gut health.	Generally lighter and easier to digest for those sensitive to fiber. Low in FODMAPs.
Fiber Content	Higher fiber, especially soluble beta-glucan.	Lower fiber.
FODMAPs	Moderate FODMAPs; higher fermentable carbs than almond milk.	Naturally low in FODMAPs, suitable for many with IBS.
Calories	Higher calorie and carbohydrate count.	Significantly lower in calories and carbs.
Creaminess & Texture	Creamier and thicker texture.	Thinner and more watery texture.
Common Additives	Often contains thickeners like gums and emulsifiers; homemade versions avoid these.	May contain thickeners like carrageenan and gums, which can irritate the gut.

Who Should Choose Which?

Choose Oat Milk if...

You prioritize the benefits of soluble fiber for promoting gut health and regularity.
You prefer a creamier texture for coffee, lattes, and baked goods.
You are sensitive or allergic to tree nuts.
Your stomach handles fiber without discomfort.

Choose Almond Milk if...

You follow a low-calorie or low-carb diet.
You adhere to a low FODMAP diet for IBS management.
You want a light, low-fiber alternative that is less likely to cause gas and bloating.
You prefer a lighter texture for smoothies or cereal.

Conclusion: Finding the Right Fit for Your Stomach

There is no universal answer to what is easier on the stomach, oat milk or almond milk; the best choice is highly individual. While both are excellent dairy-free options, their nutritional and textural differences significantly impact how they are digested. Oat milk offers more beneficial fiber for overall gut health but may cause discomfort in those sensitive to it. Almond milk provides a lighter, lower-calorie, and low-FODMAP option but lacks the prebiotic fiber found in oats. For anyone with a sensitive digestive system, the most important step is to scrutinize ingredient lists for added sugars, thickeners, and gums, which can be the true culprits behind digestive issues. Ultimately, listening to your body's response and opting for the simplest, unsweetened version is the best path to digestive comfort.

Note: For more specific guidance tailored to your health needs, consulting a registered dietitian is always recommended.

Frequently Asked Questions

For individuals with Irritable Bowel Syndrome (IBS), unsweetened almond milk is often the safer choice. It is naturally low in FODMAPs (fermentable carbohydrates), which are known to trigger IBS symptoms in sensitive people.

Yes, oat milk can cause bloating in some individuals, particularly those unaccustomed to high fiber intake. Its higher content of soluble fiber (beta-glucan) can ferment in the gut and lead to gas and discomfort.

Additives like carrageenan, guar gum, and lecithin are used to improve texture but can cause digestive issues like inflammation, gas, and bloating in some people. For this reason, many experts recommend choosing milks with a simple, additive-free ingredient list.

Unsweetened almond milk is generally considered easy to digest due to its low fiber and low FODMAP content. However, some people may experience issues if they are sensitive to almonds or if the product contains irritating additives.

If you have a tree nut allergy, oat milk is the safe choice. Almond milk contains almonds and is not suitable for consumption by those with nut allergies.

Yes, making oat or almond milk at home allows you to control the ingredients and avoid additives, preservatives, and added sugars that can often irritate sensitive digestive systems.

Oat milk is significantly higher in fiber than almond milk. The soluble fiber, beta-glucan, found in oat milk is beneficial for gut health and can help regulate digestion.

Since almond milk is lower in calories and carbs than oat milk, it requires less work to digest and can feel lighter in the stomach. Oat milk, with its higher energy content, may feel heavier for some.