What brands make low FODMAP oat milk?

December 18, 2025 •

3 min read

According to Monash University, a low FODMAP serving of oat milk is generally limited to around ½ cup, or 104-140g, depending on regional processing. When it comes to finding brands that make low FODMAP oat milk, the answer isn't as simple as choosing a single brand, but rather understanding portion control and checking ingredients.

Quick Summary

The suitability of oat milk for a low FODMAP diet depends on portion size, as larger servings contain higher levels of fructans and GOS. Key strategies for choosing the right oat milk include checking ingredients for high-FODMAP additives and being mindful of intake, especially during the elimination phase. Homemade versions and specific product evaluations may also offer low-FODMAP options.

Key Points

Serving Size Matters: Oat milk is only considered low FODMAP in small quantities, typically around ½ cup (104-140g), due to its fructan and GOS content.
Check Ingredients: Always check for high-FODMAP additives like inulin, chicory root fiber, or certain sweeteners, which can be found in commercial oat milks.
Use a Scanner App: Apps like Fig and Spoonful can help evaluate specific products from brands like Oatly, Califia Farms, and Elmhurst for low FODMAP suitability.
Consider Alternatives: Other milks like almond milk, lactose-free cow's milk, or soy milk made from soy protein are low FODMAP in larger quantities and may be safer choices.
Homemade May Be Safer: Making your own oat milk can be a lower FODMAP option, as it can avoid the high concentration of FODMAPs that can occur during commercial processing.
Consult an Expert: For personalized advice, consult with a registered dietitian specializing in the low FODMAP diet to determine the best choice for your needs.

Understanding Oat Milk and the Low FODMAP Diet

Many people are turning to oat milk as a dairy-free alternative for its creamy texture and mild taste. However, for those following a low FODMAP diet for Irritable Bowel Syndrome (IBS), navigating which oat milk to choose requires a bit of detective work. The issue lies not with the oats themselves, but with the manufacturing process, which can increase the concentration of fructans and galacto-oligosaccharides (GOS)—two types of FODMAPs that can cause digestive distress in sensitive individuals. Monash University, the creator of the low FODMAP diet, has found that oat milk is only considered low FODMAP in smaller, restricted serving sizes, typically around 104-140 grams (or about ½ cup), which can vary by country.

Brands to Consider (with Caution)

While few brands can claim their entire product line is low FODMAP, some offer specific varieties that may be suitable when consumed within the recommended serving size. Crucially, brands themselves are not certified low FODMAP; rather, specific products must be tested. Using a reliable app like Fig or Spoonful can help evaluate individual products from these brands, but always double-check the ingredients list for unexpected high-FODMAP additives like inulin or chicory root fiber.

Oatly

Oatly is a popular brand, and some of its products, like the Original Oatmilk or Barista Edition, can be used in small quantities within the low FODMAP guidelines. The key is strictly adhering to the recommended ½ cup serving size to avoid triggering symptoms from the fructan and GOS content.

Califia Farms

Califia Farms offers an Organic Oatmilk Original, which a product evaluation app deemed potentially low FODMAP in a single serving based on its ingredient list. However, other varieties, such as the Pumpkin Spice or Barista blends, may contain high-FODMAP ingredients and should be avoided.

Elmhurst

Elmhurst Milked Oats Unsweetened is a brand recommended by some dietitians for its simple ingredient list, often free of added gums, thickeners, or sweeteners that can cause issues for sensitive guts. This makes it a potentially safer choice, but portion control remains essential.

Planet Oat

Certain Planet Oat varieties, such as the Original Oatmilk, may be suitable in small amounts. However, like other commercial oat milks, it contains ingredients that can become high FODMAP in larger quantities. The Fig app flags ingredients that may be high FODMAP, so checking there can be helpful.

Comparison of Oat Milk vs. Other Low FODMAP Milks

When following a low FODMAP diet, it is important to compare oat milk with other plant-based and dairy options to see which best fits your needs, especially if you need larger servings.


Feature	Oat Milk	Almond Milk	Soy Milk (made from soy protein)	Lactose-Free Dairy Milk
Low FODMAP Serving Size	~1/2 cup (104-140g)	Up to 1 cup (250g)	Up to 1 cup (250ml)	Standard serving size
Primary FODMAP	Fructans & GOS	None (inulin sometimes added)	None (if made from soy protein)	None (lactose removed)
Texture	Creamy, naturally sweet	Lighter, nutty	Creamy, higher protein	Classic dairy texture
Best for Large Servings	No	Yes	Yes	Yes
Brands to Check	Oatly, Califia Farms, Elmhurst	Varies, check ingredients	Check labels for 'soy protein'	Most standard brands have a lactose-free option

The Low FODMAP Takeaway

Portion Control is King: The most important factor for any oat milk is consuming it within the low FODMAP serving limit defined by Monash University.
Read Ingredients Carefully: Watch for added high-FODMAP ingredients like fructans, chicory root fiber, or inulin, which can exacerbate symptoms.
Consult Reliable Resources: Use trusted apps or consult with a dietitian to verify the low FODMAP status of specific products.
Explore Other Options: Don't overlook other milks like almond milk, soy milk from soy protein, or lactose-free dairy, which are safer choices for larger servings.
Consider Homemade: Homemade oat milk may be a lower FODMAP option, as it avoids the high-FODMAP concentration that can occur during commercial processing.

In conclusion, while there isn't a simple answer to which brands make low FODMAP oat milk, a strategic and informed approach can help individuals on the diet enjoy it. By prioritizing portion control and scrutinizing ingredients, it is possible to find a suitable option and minimize digestive distress.

For more information on navigating the low FODMAP diet, visit the official Monash University FODMAP blog.

Frequently Asked Questions

There are currently no major oat milk brands universally certified as low FODMAP for all products. The low FODMAP status of oat milk depends heavily on serving size, and often the specific product's ingredients need to be checked individually.

According to Monash University, a low FODMAP serving of oat milk is generally around ½ cup, or 104-140g. Consuming larger quantities increases the risk of higher FODMAP content, particularly fructans and GOS.

The oats themselves are low FODMAP, but the manufacturing process can increase the concentration of fructans and GOS (two types of FODMAPs). As the serving size increases, so does the concentration of these FODMAPs.

Check for added high-FODMAP ingredients like inulin, chicory root fiber, or high fructose corn syrup. Simple, unsweetened oat milks are generally safer, but always stick to the recommended serving size.

Oatly oat milk, like most commercial brands, is only low FODMAP in small portions. Specific products like the Barista Edition should be consumed within the ½ cup serving limit to avoid exceeding the FODMAP threshold.

Yes, other milks like almond milk (in 1-cup servings), soy milk made from soy protein (in 1-cup servings), and rice milk (in ¾ cup servings) have larger established low FODMAP serving sizes and may be better for certain uses.

Making your own oat milk at home might be a safer option. Some experts suggest homemade versions could have a lower FODMAP content compared to commercially processed ones, but individuals should still test their tolerance.

No. While gluten-free oats are important for those with celiac disease, the FODMAP content (fructans and GOS) is separate from gluten. A gluten-free label does not guarantee a low FODMAP product.