What almond milk brands are low FODMAP?

December 12, 2025 •

4 min read

According to Monash University, a 1-cup serving of almond milk is low FODMAP, despite whole almonds being high in larger portions. This is due to the dilution of almond solids during processing. Knowing which brands are safe is key, especially when navigating ingredient lists for hidden high FODMAP additives.

Quick Summary

A guide to selecting low FODMAP almond milk, detailing safe brands and key ingredients to check. It explains why almond milk can be low FODMAP and highlights brands certified by Monash University or recommended by dietitians for IBS management.

Key Points

Unsweetened is Key: Always choose unsweetened almond milk to avoid high FODMAP sweeteners like agave or honey.
Check for Additives: Look for clean labels and avoid hidden high FODMAP ingredients such as inulin or chicory root fiber.
Monash Certified Brands: Some brands, like Australia's Own Organic (Unsweetened), are officially certified by Monash University.
Serving Size Matters: A standard 1-cup (250ml) serving is considered low FODMAP for most people.
Homemade Option: Making your own almond milk at home offers maximum control over ingredients for sensitive guts.
Common Safe Brands: Many popular unsweetened brands like Silk, Blue Diamond, and Alpro are generally safe, but ingredients should always be verified.

Navigating the Low FODMAP Diet and Almond Milk

For those following a low FODMAP diet, finding a suitable dairy-free milk alternative is a common challenge. While whole almonds contain galacto-oligosaccharides (GOS), a type of high FODMAP carbohydrate, the process of making almond milk significantly reduces the concentration of these compounds. As a result, commercial almond milk is typically low FODMAP in standard serving sizes, such as one cup (250ml). The key lies in selecting unsweetened versions and carefully reading the ingredient list to avoid hidden high FODMAP additives.

Why Commercial Almond Milk is Low FODMAP

Commercial almond milk is made by soaking almonds in water, blending the mixture, and then straining out the solids. This straining process removes the bulk of the almond material, leaving behind a liquid with a very low concentration of nuts. The Monash University team found that the amount of almonds in a standard serving is low enough to be considered safe for most people with Irritable Bowel Syndrome (IBS). However, the inclusion of certain gums, sweeteners, or flavorings can alter the FODMAP content, making label scrutiny essential.

Reputable Low FODMAP Almond Milk Brands

Several brands are recognized as safe for a low FODMAP diet, with some even carrying official certification from Monash University, the global leader in FODMAP research.

Monash Certified Brands (check local availability):
- Australia's Own Organic Unsweetened Almond Milk
- So Good Almond Milk Unsweetened (Sanitarium)
Commonly Recommended Unsweetened Brands (verify ingredients):
- Alpro Almond No Sugars Drink: Available in the UK and Europe, this brand is often mentioned as a safe, unsweetened option.
- Blue Diamond Almond Breeze: The unsweetened original and vanilla varieties are widely considered low FODMAP in standard servings.
- Califia Farms Unsweetened Almondmilk: While some fortified varieties may be higher FODMAP, the standard unsweetened milk with simple ingredients is generally accepted.
- Silk Unsweetened Almondmilk: The unsweetened original and vanilla are commonly used on the low FODMAP diet.
- Malk Organic Unsweetened Almond Milk: Noted by some dietitians as a safe option.
- Elmhurst Unsweetened Milked Almonds: Another clean-ingredient brand recommended by nutrition experts.

Ingredients to Watch Out For

When choosing a brand, it's crucial to read the label beyond just the front of the carton. High FODMAP ingredients can be added for flavor or texture. Be on the lookout for the following:

High FODMAP Sweeteners: Agave syrup, fructose, high fructose corn syrup, and honey are all high in FODMAPs. Choose only unsweetened almond milk to be safe.
Inulin and Chicory Root: These fibers are high in fructans and are sometimes added to dairy alternatives for a creamier texture. Avoid any product containing them.
Other Gums and Thickeners: While guar gum and gellan gum are usually fine in the small amounts found in commercial almond milk, some individuals may find them problematic. If you're highly sensitive, you may need to experiment or make your own almond milk.

Comparison of Popular Low FODMAP Almond Milk Brands


Brand	Monash Certified	Key Ingredients	Added Sweeteners?	Notes
Australia's Own Organic (Unsweetened)	Yes	Water, Organic Almonds (3%), Organic Sunflower Oil, Salt	No	Simple ingredient list; excellent choice for a clean diet.
Alpro (No Sugars Drink)	Monash Tested (UK/EU)	Water, Almonds, Sea Salt, Stabilisers, Vitamins	No	Vitamin fortified; check for added gums if sensitive.
Blue Diamond Almond Breeze (Unsweetened)	No (but generally low FODMAP)	Water, Almonds, Calcium Carbonate, Salt, Potassium Citrate	No	Widely available; good source of calcium.
Silk (Unsweetened Original)	No (but generally low FODMAP)	Almondmilk (Filtered Water, Almonds), Calcium Carbonate, Sea Salt, Gellan Gum	No	Very common and accessible; contains gellan gum.
Elmhurst (Unsweetened)	No (but generally low FODMAP)	Filtered Water, Almonds	No	Very clean label with minimal ingredients.

Making Your Own Low FODMAP Almond Milk

For complete control over ingredients, making your own almond milk at home is an excellent option. The process is relatively simple and requires only almonds, water, and a blender. By following a recipe that involves soaking, blending, and straining, you can ensure a pure, additive-free product. To maintain the nutritional value often lost from commercial processing, consider fortifying your homemade version with a low FODMAP source of calcium. This DIY approach guarantees that your almond milk contains only the ingredients you choose, eliminating any risk of hidden FODMAPs or other problematic additives. Detailed instructions can be found at this useful link: Homemade Almond Milk Recipe.

Conclusion: Making the Right Choice

While many commercial almond milks are suitable for a low FODMAP diet, diligent label reading is essential. Prioritizing unsweetened versions and checking for high FODMAP additives like inulin, agave, or honey can help prevent symptoms. Brands like Australia's Own, Alpro, Blue Diamond Unsweetened, and Silk Unsweetened are reliable choices, but a homemade recipe offers ultimate control. For definitive guidance, referencing the Monash University FODMAP app and consulting with a registered dietitian are the best approaches. By making informed choices, you can continue to enjoy the versatility of almond milk without compromising your digestive health.

Sources

The IBS Dietitian. Safe Low FODMAP Milk Options.
A Little Bit Yummy. Your Guide to Low FODMAP Milk.
Woolworths. Australia's Own Organic Unsweetened Almond Long Life Milk.
FODMAP Consultancy. Low FODMAP milk alternatives?.
Liz McMahon Nutrition. The Complete Low FODMAP Milk Guide (2024).
A Little Bit Yummy. Why is almond milk low FODMAP?.
Monash FODMAP. Milk alternatives on a low FODMAP diet.

Frequently Asked Questions

Almond milk is low FODMAP because the manufacturing process dilutes the almond solids, reducing the concentration of the high FODMAP GOS. Most of the almond material is strained out, leaving a liquid that is low in FODMAPs per serving.

You should avoid almond milks containing high FODMAP sweeteners like agave syrup, high fructose corn syrup, and honey. Also, watch for added fibers such as inulin or chicory root.

No, not all unsweetened almond milk is automatically low FODMAP. While skipping sweeteners is a major step, some brands add high FODMAP fibers or thickeners like inulin, so always read the full ingredient list carefully.

Flavored almond milks are generally not recommended on a low FODMAP diet. They often contain high FODMAP ingredients such as sweeteners or natural flavorings that have not been tested and could trigger symptoms.

Some brands, particularly in Australia and New Zealand, will have the official Monash University Low FODMAP Certified logo on their packaging. For other regions, you can check the Monash FODMAP app for the most up-to-date information.

Yes, making your own almond milk is an excellent way to ensure it's low FODMAP. It allows for complete control over ingredients, eliminating the risk of hidden additives. The process involves soaking almonds, blending with water, and straining.

Brands often recommended include Australia's Own Organic Unsweetened, Alpro Almond No Sugars, Blue Diamond Almond Breeze Unsweetened, and Silk Unsweetened. However, always verify ingredients and look for Monash certification where possible.