What is the best milk to drink to avoid constipation?

November 29, 2025 •

4 min read

According to a 2021 study, cow's milk protein may slow down bowel movements and cause inflammation in some people, a key consideration when asking, what is the best milk to drink to avoid constipation?. The answer depends heavily on an individual's digestive system and potential sensitivities to dairy, fiber, or other components.

Quick Summary

Several milk types can alleviate constipation, while others might worsen it, particularly in sensitive individuals. Fermented dairy like kefir and high-fiber plant-based milks such as oat milk are often recommended for their gut health benefits. Staying hydrated and being mindful of diet are also crucial factors.

Key Points

Consider plant-based options: Oat milk and tigernut milk, rich in dietary fiber, are generally excellent choices for promoting regular bowel movements.
Choose fermented dairy products: For those who tolerate lactose, kefir and probiotic-rich yogurts are powerful allies, as they introduce beneficial bacteria to the gut.
Be mindful of cow's milk: Cow's milk can cause or worsen constipation in some people, particularly children and those with milk protein sensitivities or lactose intolerance.
Prioritize hydration: Regardless of the milk you choose, drinking plenty of water throughout the day is crucial, as fluid intake is a primary factor in preventing constipation.
Look for added fiber and magnesium: Check the labels of plant-based milks for fortification with nutrients like magnesium, which can have a natural laxative effect.
Take a holistic approach: For optimal digestive health, combine your milk choice with a fiber-rich diet that includes fruits, vegetables, and whole grains.

Understanding the Link Between Milk and Constipation

For many, dairy products, especially cow's milk, can contribute to or worsen constipation. This is often due to a combination of factors, including lactose intolerance and the high calcium content in fortified milk slowing down bowel transit. In contrast, some dairy products and many plant-based milk alternatives contain compounds that can actively support healthy, regular bowel movements.

The Best Dairy Options for Digestive Health

If your digestive system tolerates dairy well, certain fermented milk products can be highly beneficial for preventing constipation. The fermentation process introduces probiotics, which are healthy bacteria that support a balanced gut microbiome.

Kefir: A fermented milk drink with a thin consistency, kefir is rich in a wider variety of probiotic strains than most yogurts. It can soften stool, improve gut motility, and aid in overall digestion.
Yogurt with Live Cultures: Natural yogurt containing live probiotic cultures can also be a helpful addition to your diet. The beneficial bacteria help regulate digestion and maintain a healthy gut flora.
Lactose-Free Milk: For those with lactose intolerance, lactose-free milk is an excellent option that provides the nutrients of dairy without the gut distress caused by undigested lactose.

The Best Plant-Based Alternatives for Constipation

For those who are sensitive to dairy or prefer a plant-based diet, several alternatives offer excellent digestive support, largely thanks to their fiber content.

Oat Milk: Oat milk is a top contender for combating constipation, primarily due to its high content of beta-glucan, a soluble fiber. This fiber forms a gel-like substance in the gut, which softens stool and promotes regular bowel movements. Oat milk also acts as a prebiotic, feeding the beneficial bacteria in your gut.
Almond Milk: Unsweetened almond milk is a lightweight, easy-to-digest choice that is generally well-tolerated. While it is low in fiber, the fluid content contributes to hydration, which is vital for preventing hard stools. Some brands are also fortified with magnesium, which helps regulate bowel movements.
Tigernut Milk: Less common but highly effective, tigernut milk is a non-dairy option made from the fibrous tubers of the tigernut plant. It is naturally high in fiber and contains probiotics, making it excellent for promoting gut health and regularity.

Milk Options to Approach with Caution

While beneficial for some, other milk types may not be the best choice for those susceptible to constipation.

Conventional Cow's Milk: The proteins in cow's milk can cause issues for some people, especially toddlers and children. For individuals with a cow's milk protein intolerance, removing it from the diet has been shown to resolve constipation.
Soy Milk: While a good alternative for many, some individuals may experience gastrointestinal symptoms like bloating and constipation from soy milk. This may be due to the presence of galactans and other compounds that are difficult for some to digest.
Rice Milk: Low in both protein and fiber, rice milk may not provide the added bulk and gut support needed to prevent constipation effectively.

Comparison Table: Best Milks to Avoid Constipation


Milk Type	Key Digestive Benefit	Gut Health Factor	Cautionary Note
Kefir	Probiotics soften stool and improve gut motility.	Excellent: Contains a wide array of beneficial probiotics.	Contains lactose; not suitable for those with severe intolerance.
Oat Milk	High in soluble fiber (beta-glucan), which bulks and softens stool.	Excellent: Acts as a prebiotic to feed healthy gut bacteria.	Some commercial brands contain added sugar or thickeners.
Almond Milk (Unsweetened)	Excellent hydration and some magnesium for bowel regulation.	Good: Minimal impact on digestion for most.	Low in fiber; doesn't actively promote regularity.
Tigernut Milk	High in fiber and contains natural probiotics.	Excellent: Supports gut health and regularity.	Less common and may be harder to find commercially.
Conventional Cow's Milk	Source of calcium and nutrients.	Variable: Can be constipating for sensitive individuals.	Potential for lactose intolerance or cow's milk protein sensitivity.
Soy Milk	Similar protein to cow's milk.	Variable: Some people may experience digestive issues.	Certain compounds (galactans) can cause bloating and constipation.

Conclusion

While no single milk is a guaranteed fix for everyone, those seeking relief from constipation can make informed choices to support their digestive health. For many, switching from conventional cow's milk to a high-fiber plant-based option like oat milk or a probiotic-rich fermented dairy product like kefir can make a significant difference. Crucially, the best approach is to listen to your body's response, ensure adequate overall fluid intake, and pair your milk choice with a diet rich in fruits, vegetables, and whole grains. If issues persist, consulting a healthcare professional is always the best next step.

Disclaimer: The information provided is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, especially concerning specific health conditions like constipation.

Frequently Asked Questions

Yes, for many people, switching from cow's milk to oat milk can help alleviate constipation. Oat milk contains soluble fiber, specifically beta-glucan, which adds bulk and moisture to stools, promoting regularity. Cow's milk, which lacks fiber, can contribute to constipation in sensitive individuals.

Lactose-free milk may prevent constipation for people with lactose intolerance whose symptoms include constipation. However, if your constipation is due to a cow's milk protein sensitivity or another issue, switching to lactose-free milk may not resolve the problem.

Yes, kefir is highly effective for relieving constipation due to its rich probiotic content. The live and active cultures help balance the gut microbiome, which improves digestion and softens stool, making it easier to pass.

The fiber, particularly the soluble fiber found in options like oat milk, absorbs water to form a soft gel in the intestines. This gel adds bulk to the stool, makes it softer, and helps it move more smoothly through the digestive tract.

Almond milk is generally well-tolerated and is less likely to cause constipation than dairy milk. However, some individuals might react to additives like calcium carbonate, and the low fiber content means it won't actively promote regularity on its own.

Cow's milk is a common cause of constipation in some children, potentially due to a sensitivity to the proteins within the milk. A low-fiber diet, often coupled with high dairy consumption, can also exacerbate the issue.

While generally safe, consuming excessive amounts of oat milk can lead to digestive issues like gas and bloating, especially if you aren't accustomed to its fiber content. It is also important to choose unsweetened varieties to avoid excess sugar intake.