What Kind of Almond Milk is Low FODMAP?

October 30, 2025 •

4 min read

According to Monash University, a standard 1-cup serving of commercially produced almond milk is considered low FODMAP, even though almonds themselves contain higher levels of FODMAPs at larger quantities. For those with Irritable Bowel Syndrome (IBS), knowing what kind of almond milk is low FODMAP is essential to avoid digestive triggers.

Quick Summary

Commercially produced, unsweetened almond milk is low FODMAP due to its minimal almond content. The key to finding a suitable option is carefully checking ingredient labels to avoid high FODMAP additives like inulin and certain syrups.

Key Points

Choose Unsweetened: Only commercially produced, unsweetened almond milk is considered low FODMAP for a 1-cup serving.
Check for Hidden FODMAPs: Always read the ingredient list to avoid high FODMAP additives like agave syrup, inulin, and chicory root.
Avoid Homemade Versions: Homemade almond milk contains a higher almond concentration, which can be high in FODMAPs (GOS).
Mind the Portion: Sticking to the Monash-recommended 1-cup (250ml) serving size helps manage FODMAP intake effectively.
Consider Alternatives: If almond milk doesn't work for you, other low FODMAP options include lactose-free milk, rice milk (in smaller servings), and soy milk made from soy protein.
Look for Certified Brands: Some brands are explicitly certified by Monash University, which guarantees a low FODMAP product.

Understanding FODMAPs in Almond Milk

Following a low FODMAP diet requires a keen understanding of food ingredients and processing. For many, almond milk seems confusing because almonds themselves are high in galacto-oligosaccharides (GOS), a type of FODMAP, when consumed in larger quantities. So, why is almond milk allowed? The answer lies in the manufacturing process and the resulting concentration of almonds.

Most commercial almond milk products contain only a small percentage of almonds (often around 2%), which is then strained and diluted with water. This process dramatically reduces the GOS content to a level considered safe for a low FODMAP serving size, typically 1 cup or 250ml.

Reading Labels: What to Look For

Choosing the right almond milk is less about the brand and more about the ingredients. The primary pitfall is the addition of high FODMAP components that can negate the low FODMAP nature of the diluted almond base. Here is a quick guide to reading labels:

Always check for the following high FODMAP ingredients to avoid:

Sweeteners: High fructose corn syrup, agave syrup, honey, and some molasses are all high in fructose.
Fibers/Prebiotics: Ingredients like inulin, chicory root, and fructans are often added for creaminess or fiber but are high FODMAP.
Flavorings: While natural flavors are generally low FODMAP, vanilla or chocolate-flavored almond milks may sometimes contain extra hidden high FODMAP ingredients. For safety, stick to unsweetened and unflavored varieties.

Look for these indicators of a safe, low FODMAP option:

Unsweetened and Plain: These versions are the safest bet, as they are least likely to contain hidden sweeteners or flavorings.
Short Ingredient List: The fewer ingredients, the better. A good almond milk will primarily list filtered water, almonds, and perhaps a low FODMAP stabilizer like guar gum.
Certified Low FODMAP: Some brands carry a certification from Monash University or FODMAP Friendly, which provides guaranteed safety.

Commercial vs. Homemade Almond Milk: The Key Difference

There is a crucial distinction between commercial and homemade almond milk for those on a low FODMAP diet. As mentioned, commercial versions are low FODMAP due to their high dilution. Homemade almond milk, however, often contains a much higher concentration of almonds (10-20%). This higher nut content means that a standard 1-cup serving of homemade almond milk would contain a high FODMAP load of GOS and could trigger digestive symptoms. For this reason, it is recommended to rely on store-bought, unsweetened almond milk during the elimination phase of the diet.

Comparison of Low FODMAP Milk Alternatives

This table helps compare almond milk with other milk options suitable for a low FODMAP diet.


Milk Type	Monash Low FODMAP Serving Size	Key Considerations
Almond Milk (Unsweetened)	1 cup (250ml)	Avoid additives; check labels for sweeteners, inulin, and chicory root.
Lactose-Free Milk	1 cup (250ml)	Lactose is removed, but other dairy intolerances (like casein) can still be an issue.
Soy Milk (Soy protein isolate)	1 cup (250ml)	Only soy milk made from soy protein is low FODMAP. Avoid varieties made from whole soybeans.
Rice Milk	3/4 cup (200ml)	Suitable in smaller servings; may be higher in carbohydrates.
Hemp Milk	1/2 cup (125ml)	Naturally low FODMAP; check labels for additives.
Macadamia Milk	1 cup (250ml)	Naturally low FODMAP and creamy.

Common Brands and Products

Several brands offer safe, low FODMAP almond milk options, as long as you choose the unsweetened variety. Examples include Alpro Almond No Sugars, Blue Diamond Almond Breeze Unsweetened, and Silk Unsweetened Almondmilk. Some brands are also explicitly certified by Monash or FODMAP Friendly, making them easy to identify.

Conclusion

Navigating a low FODMAP diet with a non-dairy milk alternative like almond milk is straightforward once you understand the key principles. The trick is to choose commercial, unsweetened, and unflavored versions to ensure a low FODMAP load. Always read the ingredient list to avoid hidden high FODMAP additives. By following these guidelines, you can confidently include almond milk in your diet without compromising your gut health.

For more detailed information on ingredients and testing, consulting the official Monash University FODMAP app is highly recommended. For other helpful resources and recipes, a site like A Little Bit Yummy offers valuable insights for navigating the low FODMAP lifestyle.

Tips for Choosing Your Low FODMAP Almond Milk

Prioritize Unsweetened: Always opt for almond milk labeled 'unsweetened' or 'no sugars'.
Check for Certification: Look for the official Monash University or FODMAP Friendly certification labels for peace of mind.
Scrutinize the Ingredients: Read the ingredients list carefully to avoid high FODMAP additives like inulin, chicory root, or high-fructose sweeteners.
Stick to Commercial: Use store-bought versions instead of homemade, as homemade can contain a higher FODMAP concentration.
Monitor Portion Size: Stick to the recommended low FODMAP serving size of 1 cup (250ml) to ensure digestive comfort.

Frequently Asked Questions

Commercial almond milk is low FODMAP because it contains a very small percentage of almonds, which is diluted by water. This reduces the FODMAP content to a safe level, unlike eating a large quantity of whole almonds.

According to Monash University, a low FODMAP serving of commercially produced, unsweetened almond milk is 1 cup (250ml).

No, sweetened and flavored almond milks should be avoided on a low FODMAP diet unless certified. They often contain high FODMAP sweeteners like agave syrup, honey, or other additives.

Homemade almond milk is not considered low FODMAP because it typically uses a much higher concentration of almonds than commercial versions, leading to a higher FODMAP load.

Avoid ingredients such as agave syrup, high fructose corn syrup, honey, and high FODMAP fibers like inulin or chicory root.

Brands that offer unsweetened and unflavored options often include low FODMAP varieties. Some specifically certified brands include Blue Diamond Almond Breeze and Alpro Almond No Sugars.

Other low FODMAP alternatives include lactose-free milk, rice milk (in moderate servings), soy milk made from soy protein, and macadamia milk.