What Dairy Free Milk Is Low FODMAP? A Comprehensive Guide

November 30, 2025 •

3 min read

According to Monash University, the leading authority on the low FODMAP diet, several dairy-free milks are suitable for people with IBS, provided they are consumed in specific serving sizes. Navigating the plant-based milk aisle can be tricky, but understanding which options are low FODMAP can make a significant difference for sensitive digestive systems.

Quick Summary

This guide provides a detailed breakdown of low FODMAP dairy-free milk alternatives, including almond, rice, soy (protein-based), and hemp milk, and clarifies appropriate serving sizes based on Monash University research. It also advises on milks to avoid and cautions against hidden high-FODMAP additives to support an IBS-friendly diet.

Key Points

Almond Milk: Safe in 1-cup (250 ml) servings, as tested by Monash University, due to the low concentration of almonds.
Rice Milk: Confirmed low FODMAP, with a safe serving size of 1 cup (200 ml).
Soy Milk (Protein): Only soy milk made from soy protein (not whole beans) is low FODMAP due to the removal of GOS.
Hemp Milk: A low FODMAP option made from hulled hemp seeds, available in Europe and the USA.
Flax Milk: Derived from flaxseeds, this is a suitable low FODMAP dairy-free alternative, especially in unsweetened forms.
Oat Milk: Not suitable for the elimination phase due to high fructan content, except in very small quantities.
Avoid High-FODMAP Additives: Always check labels for hidden high-FODMAP ingredients like inulin or high-fructose corn syrup.

Understanding the Low FODMAP Diet and Dairy-Free Milks

The Low FODMAP diet is a strategy used to manage symptoms of irritable bowel syndrome (IBS) by restricting fermentable carbohydrates that are poorly absorbed and fermented by gut bacteria. While dairy milk is a common source of the FODMAP lactose, dairy-free alternatives can also contain other FODMAPs like fructans or GOS (galacto-oligosaccharides), making careful selection and portion control crucial.

Low FODMAP Dairy-Free Milk Options

For those following a low FODMAP diet, several dairy-free milks are safe to consume in specific quantities, based on testing by Monash University.

Almond Milk: Made from soaked and strained almonds, almond milk is generally considered low FODMAP. Monash University confirms it is safe for consumption in up to 1-cup (250 ml) servings. Since almonds themselves can be high in FODMAPs in larger quantities, the low concentration in the milk is what makes it safe. However, it is essential to check for added high-FODMAP ingredients like inulin or high-fructose corn syrup.
Rice Milk: Despite earlier beliefs, rice milk was re-tested and is now confirmed as low FODMAP. A typical 1-cup serving (200 ml) is considered safe for consumption. Its mild flavor and thin consistency make it a versatile option, though it is naturally lower in protein and fat than nut milks.
Soy Milk (made from soy protein): This is a critical distinction. Soy milk made from soy protein (not whole soybeans) is low FODMAP. This variety is processed differently to remove the galacto-oligosaccharides (GOS) found in whole soybeans. Always read the ingredients list to confirm the source.
Hemp Milk: Made from hulled hemp seeds, hemp milk is low FODMAP and is available in many regions. It is often described as having a slightly nutty and creamy taste. Like other options, check for any added high-FODMAP ingredients.
Flax Milk: Flaxseeds are low in FODMAPs, and this extends to flax milk, which is a suitable dairy-free alternative. It’s a good source of omega-3s and offers a creamy texture. Stick to unsweetened varieties to avoid any hidden FODMAPs from added sweeteners.

Milks Requiring Caution or Avoidance

Some popular dairy-free milks are not suitable for the low FODMAP diet, particularly during the elimination phase.

Oat Milk: Oat milk's FODMAP content is highly dependent on serving size. While a very small amount may be tolerated, larger serves of 1/2 cup (125 ml) are considered high FODMAP due to fructans. For this reason, it is generally advised to avoid oat milk during the strict elimination phase.
Soy Milk (made from whole soybeans): Unlike its protein-based counterpart, soy milk made from whole soybeans is high in FODMAPs (GOS) and should be avoided.
Coconut Milk: The FODMAP content of coconut milk varies depending on the type and quantity. While small serves of canned or UHT coconut milk (1/2 cup) may be tolerated, larger quantities contain sorbitol and should be avoided. Stick to small, measured portions if using.

Comparison of Low FODMAP Dairy-Free Milks


Milk Type	Low FODMAP Serving Size	Primary FODMAP	Notes
Almond Milk	1 cup (250 ml)	(Low) GOS	Check for added high-FODMAP ingredients like inulin.
Rice Milk	1 cup (200 ml)	(Low) Fructans	Safe for most on the diet.
Soy Milk (Protein)	1 cup	(Low) GOS	Made from soy protein, not whole soybeans.
Hemp Milk	1 cup	(Low) GOS	Check for added high-FODMAP ingredients.
Flax Milk	1 cup	(Low) GOS	Choose unsweetened varieties.

The Importance of Label Reading

Regardless of the milk type, always read the ingredient list carefully. High-FODMAP additives are often found in commercially prepared products, even those that seem safe. Be on the lookout for ingredients such as:

Inulin or chicory root fiber
High-fructose corn syrup
Fructans
Certain thickeners and gums, though some like guar gum are generally well-tolerated in small amounts.

Conclusion: Making Informed Choices

Choosing a low FODMAP dairy-free milk requires knowledge of specific ingredients and appropriate serving sizes. Almond milk, rice milk, and soy milk made from protein are all excellent, widely available options. Hemp and flax milk are also reliable choices for those seeking alternatives. By referencing reliable sources like the Monash University FODMAP app and checking product labels, you can confidently navigate the dairy-free aisle and find delicious, digestive-friendly milks. For more detailed nutritional guidance, consider consulting with a registered dietitian specializing in the low FODMAP diet, such as mentioned on the Keren Reiser website.

Frequently Asked Questions

Only soy milk made from soy protein is low FODMAP. Avoid soy milk made from whole soybeans, as it is high in galacto-oligosaccharides (GOS), a type of FODMAP.

Yes, you can have almond milk. Monash University has certified it as low FODMAP in a serving size of up to 1 cup (250 ml). The low number of almonds used in production keeps the FODMAP content low.

Yes, rice milk is a suitable and safe option for those on a low FODMAP diet. A 1-cup (200 ml) serving is considered low FODMAP.

Oat milk is high in the FODMAP fructan in standard serving sizes. While a very small amount might be tolerated, it is best avoided during the elimination phase of the diet to prevent symptoms.

Only small servings of coconut milk are considered low FODMAP. For example, 1/2 cup of canned or UHT coconut milk can be tolerated, but larger serves are high in sorbitol.

Yes, always check the label for hidden FODMAPs, including sweeteners like high-fructose corn syrup, and fibers like inulin or chicory root. It is best to choose unsweetened varieties.

Soy milk from whole soybeans contains a high level of the FODMAP GOS. Soy protein-based milk is processed differently, removing the GOS and making it a low FODMAP option.