What Kind of Milk Is Low FODMAP? Your Ultimate Guide

October 29, 2025 •

4 min read

According to Monash University, the pioneer of the low FODMAP diet, certain milks are considered low FODMAP while many common options are not. Understanding what kind of milk is low FODMAP can make a significant difference for those managing Irritable Bowel Syndrome (IBS) or lactose intolerance. This guide explores the best dairy and non-dairy options, outlining safe serving sizes and important label-reading tips.

Quick Summary

This guide provides an overview of gut-friendly milk options, including lactose-free dairy and various plant-based alternatives like almond and rice milk. It explains key factors like serving size and ingredient sourcing for successful low FODMAP consumption.

Key Points

Lactose-Free Dairy: Lactose-free cow's milk is safe and retains the nutritional benefits of regular milk since the FODMAP (lactose) is removed.
Unsweetened Almond Milk: A reliable and readily available plant-based option that is low FODMAP in portions of up to 1 cup.
Rice Milk: An easily digestible plant-based milk, typically low FODMAP in servings up to ¾ cup.
Soy Milk Caution: Most soy milk in the US and UK is high FODMAP because it's made from whole soybeans; only soy milk made from soy protein isolate is low FODMAP.
Oat and Coconut Milk Portions: These plant-based milks are only low FODMAP in small, controlled servings due to fructan and sorbitol content, respectively.
Check Labels for Additives: Always read ingredient lists on plant-based milks to avoid high FODMAP sweeteners like inulin, agave, or honey.
Consult a Dietitian: An IBS specialist can provide personalized guidance for incorporating different types of milk into your diet while managing symptoms.

Navigating Low FODMAP Milk: Dairy and Non-Dairy Options

For individuals with sensitive digestive systems, choosing the right milk can significantly impact comfort and symptom management. While traditional cow's milk is often high in lactose (a type of FODMAP), many low FODMAP alternatives are widely available. This section breaks down both dairy and non-dairy milks, focusing on safe choices validated by research from Monash University and other dietary experts.

Low FODMAP Dairy Options

For those who prefer dairy but are sensitive to lactose, the solution is simple: opt for lactose-free cow's milk. This product is made by adding the enzyme lactase, which breaks down the lactose sugar, making it easy to digest without sacrificing taste or nutritional benefits. Many lactose-free milk brands are available at most supermarkets and can be used as a direct substitute for regular milk in cooking, baking, and beverages.

Lactaid: One of the most popular brands specifically designed for lactose-sensitive individuals.
Green Valley Organics: This brand offers a range of certified FODMAP-friendly dairy products, including milk, kefir, and yogurt.
Store-brand lactose-free milk: Most grocery stores now offer their own affordable lactose-free milk options.

Low FODMAP Plant-Based Milks

Plant-based milks are excellent low FODMAP choices, but careful label reading is crucial. Some brands add high FODMAP ingredients like inulin, agave syrup, or high-fructose corn syrup. Always opt for unsweetened versions and check the ingredients list for hidden high FODMAP additives.

Almond Milk: Unsweetened almond milk is a reliable, naturally lactose-free option. Monash University confirms that a serving size of up to 1 cup (250ml) is low FODMAP. The low FODMAP nature is due to the low concentration of almonds, which contain FODMAPs in larger amounts.
Rice Milk: Safe for most individuals on a low FODMAP diet, rice milk is easily digestible and suitable for multiple food sensitivities. A serving of up to ¾ cup (200ml) is typically low FODMAP, but check the app for specific brand recommendations.
Macadamia Milk: This is a naturally low FODMAP milk alternative known for its creamy, nutty flavor. A serving of 1 cup (250ml) is generally considered safe.
Hemp Milk: Made from hemp seeds, this milk is naturally low in FODMAPs and a good source of omega-3 fatty acids. A safe portion is typically around ½ cup.

Milks with Controlled Serving Sizes

Some milk alternatives are low FODMAP only in smaller quantities and become high in FODMAPs if you exceed the recommended portion.

Coconut Milk: The FODMAP content depends on the type. UHT (ultra-high temperature) coconut milk is low FODMAP at a half-cup (125ml) serving. Canned coconut milk for cooking is low FODMAP at a smaller portion of ¼ cup (60g), but larger amounts contain higher levels of sorbitol.
Oat Milk: Oat milk contains fructans and GOS, making portion control essential. Monash University recommends a small serve of around ¼ cup (60ml) or less, with larger quantities considered high FODMAP. Tolerance can vary widely, so proceed with caution.

The Soy Milk Conundrum

Soy milk is a tricky item on the low FODMAP diet because its FODMAP content depends on how it is processed. Soy milk made from soy protein isolate is low in FODMAPs, as the processing removes the galacto-oligosaccharides (GOS) that cause digestive issues. However, most soy milk in the US and UK is made from whole soybeans, which are high in GOS and thus considered high FODMAP.

Comparison Table: Low FODMAP Milk Options


Milk Type	Low FODMAP Serving Size	Key Considerations	FODMAP Category	Suitability
Lactose-Free Milk	1 cup (250ml)	Retains dairy nutrition; must be specifically labeled "lactose-free"	Dairy (Lactose removed)	Excellent
Almond Milk (unsweetened)	1 cup (250ml)	Widely available; check for added high FODMAP ingredients like inulin	Plant-Based	Excellent
Rice Milk	¾ cup (200ml)	Naturally sweet; easily digestible; ensure brand is low FODMAP	Plant-Based	Good
Coconut Milk (UHT)	½ cup (125ml)	Portion-controlled due to fructans; check label for added sweeteners	Plant-Based	Caution (Portion)
Hemp Milk	½ cup	Good source of healthy fats; less common but naturally low FODMAP	Plant-Based	Caution (Availability)
Macadamia Milk	1 cup (250ml)	Creamy and nutty; naturally low FODMAP; may be pricier	Plant-Based	Excellent
Oat Milk	¼ cup (60ml)	Very small low FODMAP serving due to fructans and GOS content	Plant-Based	High Caution (Portion)
Soy Milk (protein isolate)	1 cup (250ml)	Check ingredients carefully; most soy milks are high FODMAP	Plant-Based	Excellent (If isolated)

Conclusion: Choosing the Best Low FODMAP Milk

When seeking a low FODMAP milk, you have several excellent options, from lactose-free dairy to a variety of plant-based milks. Lactose-free cow's milk, unsweetened almond milk, macadamia milk, and rice milk are generally the safest bets for liberal use. Milk alternatives like UHT coconut milk and oat milk are also suitable, but only in strict, small portions to avoid triggering symptoms. The key to success is always to read labels diligently to avoid hidden high FODMAP ingredients and pay close attention to the recommended serving sizes, especially with plant-based milks that contain FODMAPs in larger quantities. With these choices, you can continue to enjoy milk in your diet without compromising your digestive comfort.

Expert Recommendations

For personalized advice on navigating the low FODMAP diet, consulting a registered dietitian is always the best approach. A specialist can help you determine the specific types of milk and serving sizes that work best for your individual tolerance levels and nutritional needs.(https://thenourishedclinic.com/best-milk-for-ibs-sufferers/)

Frequently Asked Questions

No, regular cow's milk is high in the FODMAP lactose and should be avoided or limited during the elimination phase of the low FODMAP diet, especially for those with lactose intolerance.

Unsweetened almond milk is a reliable low FODMAP option in portions of up to 1 cup. However, you should always check the label for added high FODMAP ingredients like inulin or agave nectar.

Soy milk made from soy protein isolate is low FODMAP because the processing removes the problematic oligosaccharides (GOS). In contrast, soy milk made from whole soybeans is high in GOS and should be avoided.

Yes, but only in a very small, controlled portion of around ¼ cup (60ml) or less. Larger servings are high in fructans and GOS, which can trigger symptoms.

Yes, but it is highly dependent on the type and serving size. For UHT coconut milk in a carton, a low FODMAP serving is ½ cup (125ml). For canned coconut milk used for cooking, the portion is smaller at ¼ cup (60g).

Look for products specifically certified as low FODMAP by organizations like Monash University or FODMAP Friendly. Additionally, check the ingredient list for common high FODMAP additives such as inulin, high-fructose corn syrup, or concentrated fruit juices.

Other suitable low FODMAP options include macadamia milk (1 cup serving) and hemp milk (½ cup serving). Both are naturally low in FODMAPs, but you may need to check specialty stores to find them.