What milk can I have on a low FODMAP diet?

Studies have shown that up to 86% of people with Irritable Bowel Syndrome (IBS) experience symptom reduction on a low FODMAP diet. But for those avoiding high-lactose dairy, the question remains: what milk can I have on a low FODMAP diet without triggering discomfort?

Quick Summary

This guide outlines the best milk options and correct serving sizes for the low FODMAP diet, covering plant-based alternatives and lactose-free dairy.

Key Points

• Lactose-Free Dairy: Look for lactose-free cow's milk as a safe, dairy-based option, as the lactase enzyme has been added to make it digestible.

• Almond Milk is Low FODMAP: Unsweetened almond milk is a reliable plant-based milk, safe in a 1-cup (250 ml) serving, but check for high-FODMAP additives.

• Portion Control for Some Milks: Coconut and oat milk are low FODMAP only in small, specific serving sizes (e.g., oat milk is limited to 1/8 cup) due to their fructan or sorbitol content.

• Check Soy Milk Ingredients: Choose soy milk made from soy protein, not whole soybeans, as the latter is high in GOS (galactooligosaccharides).

• Prioritize Unsweetened: Always select unsweetened milk varieties to avoid added high-fructose corn syrup or other high-FODMAP sweeteners.

Understanding Milk and FODMAPs

Milk from mammals like cows, sheep, and goats naturally contains lactose, which is a disaccharide (the 'D' in FODMAP). For individuals with lactose intolerance, this carbohydrate can cause digestive distress, bloating, and gas. Therefore, regular dairy milk is not suitable for the elimination phase of the low FODMAP diet. The key to finding a suitable milk lies in either removing the lactose or choosing a plant-based alternative that is naturally low in FODMAPs, provided it doesn't contain high-FODMAP additives.

Lactose: The Primary FODMAP in Dairy

Lactose is a sugar molecule composed of glucose and galactose. The body requires the enzyme lactase to break it down. People with lactose intolerance produce insufficient amounts of this enzyme, causing lactose to pass undigested into the large intestine where it is fermented by gut bacteria, leading to uncomfortable symptoms. Lactose-free dairy milk is created by adding the lactase enzyme to break down the lactose before consumption, making it easily digestible.

Low FODMAP Milk Options and Serving Sizes

Navigating the milk aisle can be confusing, but many excellent low FODMAP options are available, both dairy-based and plant-based. Portion control is a critical factor for some, so always refer to the Monash University FODMAP Diet App or other reliable resources for the most up-to-date information.

Lactose-Free Dairy Milk

As mentioned, lactose-free milk is an approved option. It's essentially cow's milk with the lactose broken down, offering the same nutrient profile, including calcium and vitamin D fortification. Lactose-free milk is suitable in 1-cup (250 ml) servings.

Low FODMAP Plant-Based Milks

Almond Milk

Unsweetened almond milk is a staple for many on a low FODMAP diet. Monash University has certified it as low FODMAP in a 1-cup (250 ml) serving. It's crucial to choose an unsweetened variety and check the ingredient list for hidden high-FODMAP additives like inulin.

Rice Milk

After re-testing, rice milk is now considered a low FODMAP option at a serving size of 200 ml. This is a good alternative for those with nut or soy allergies, but it's typically lower in protein and higher in carbohydrates than other options.

Macadamia Milk

This is a creamy, luxurious alternative that is naturally low in FODMAPs. According to Monash University, a serving size of 1 cup (250 ml) is considered low FODMAP. It can be a great option for adding richness to coffees and smoothies.

Hemp Milk

Made from hemp seeds, this milk has a slightly earthy, nutty flavour and is low FODMAP. It's a great source of omega-3s and plant-based protein. Check the label for any high FODMAP fillers or thickeners. The low FODMAP serving is 1 cup (250 ml).

Coconut Milk

For coconut milk, serving size is key. The low FODMAP threshold varies between canned and UHT (long-life carton) varieties due to different manufacturing processes. A typical safe serving is around ½ cup (125 ml), but consulting the Monash app is the best way to confirm for a specific product. Both varieties contain sorbitol, so portion control is essential.

Oat Milk

Oat milk has fructans and GOS, making it high in FODMAPs in larger servings. A safe low FODMAP serving is small, typically around 30 ml (1/8 cup). It's best used in minimal amounts, such as a splash in coffee, rather than a full glass.

Soy Milk

The FODMAP content of soy milk depends on how it is made. Soy milk made from whole soybeans is high in GOS and should be avoided. However, soy milk made from soy protein is low FODMAP at a 1-cup (250 ml) serving. Always check the ingredient list carefully.

How to Choose the Right Low FODMAP Milk

• Prioritize Unsweetened: Always opt for unsweetened versions to avoid added high-fructose corn syrup or other high-FODMAP sweeteners.
• Read the Label: Scrutinize the ingredients for high-FODMAP additives like inulin, high-fructose corn syrup, fructans, or agave syrup.
• Consider Purpose: Think about how you'll use the milk. Lactose-free dairy or macadamia milk might work best for a creamy coffee, while almond or rice milk could be ideal for cereals or smoothies.
• Track Your Tolerance: During the reintroduction phase of the diet, you can test your personal tolerance to different FODMAPs, including lactose, to see what you can handle.
• Reference Monash App: When in doubt about a serving size, especially for products like coconut or oat milk, use the official Monash University app. Their rigorous testing provides the most reliable data.

Comparison Table: Low FODMAP Milks

Milk Type	Low FODMAP Serving Size	Taste Profile	Best For...
Lactose-Free Dairy	1 cup (250 ml)	Rich, creamy, like regular dairy	Cereal, cooking, baking
Almond Milk (Unsweetened)	1 cup (250 ml)	Light, slightly nutty	Smoothies, coffee, general use
Rice Milk	200 ml	Mild, sweet, watery	Cereal, drinking straight
Macadamia Milk	1 cup (250 ml)	Rich, creamy, buttery	Coffee, smoothies, sauces
Hemp Milk	1 cup (250 ml)	Earthy, nutty	Smoothies, coffee, general use
Coconut Milk (UHT)	½ cup (125 ml)	Rich, coconut flavour	Curries, sauces, recipes
Soy Milk (from Soy Protein)	1 cup (250 ml)	Varies; often creamy	Baking, sauces, smoothies
Oat Milk	1/8 cup (30 ml)	Sweet, oaty	Small amounts in coffee

Conclusion

While the low FODMAP diet might seem restrictive at first, a wide variety of milk and milk alternatives can be enjoyed without compromising your digestive comfort. Lactose-free cow's milk provides a familiar creamy texture, while unsweetened almond, rice, and hemp milks offer versatile plant-based options. For those who need to manage their portions carefully, coconut and oat milk can still be incorporated in smaller amounts. By reading labels, being mindful of serving sizes, and tracking your personal tolerance, you can confidently include milk in your diet. For the most precise information, downloading the official Monash FODMAP app is highly recommended. Learn more about the Low FODMAP diet from Monash University here.

What About Other Milks?

While many milks are safe, it's important to remember what to avoid during the elimination phase. Besides regular cow's milk, goat's milk and soy milk made from whole soybeans are both high in FODMAPs and should be avoided. Cashew milk is also not recommended as cashews are high in FODMAPs, and no low-FODMAP serving has been confirmed by Monash.

Frequently Asked Questions

Is regular cow's milk allowed on the low FODMAP diet?

No, regular cow's milk contains lactose, a type of FODMAP. It should be avoided during the elimination phase of the diet unless it is a lactose-free version.

Can I have almond milk on a low FODMAP diet?

Yes, unsweetened almond milk is considered low FODMAP in a serving size of up to 1 cup (250 ml). Just be sure to check the ingredient list for any high-FODMAP additives.

Is oat milk low FODMAP?

Oat milk is only low FODMAP in very small servings, typically around 1/8 cup (30 ml), as larger amounts are high in fructans and GOS. It's not a suitable everyday milk alternative on this diet.

Which soy milk is safe for a low FODMAP diet?

Soy milk is safe only if it's made from soy protein, not whole soybeans. The protein-based variety is low FODMAP at a 1-cup (250 ml) serving, but you must check the label carefully.

Are there any vegan milks that are creamy and low FODMAP?

Yes, macadamia milk and certain brands of unsweetened almond milk can provide a creamy texture. You can also use canned coconut milk in smaller, portion-controlled amounts.

Why is coconut milk only low FODMAP in small amounts?

Coconut milk contains the FODMAP sorbitol. The amount of sorbitol varies between UHT (carton) and canned varieties, so sticking to a small portion, like a ½ cup (125 ml), is recommended to stay within a safe limit.

How can I check if a store-bought milk is low FODMAP?

Always check the ingredient list for high-FODMAP items like inulin, high-fructose corn syrup, agave syrup, and soy made from whole beans. For the most precise and up-to-date guidance, refer to the official Monash University FODMAP Diet App.