Which brand of soy milk is low FODMAP? A simple guide

November 13, 2025 •

4 min read

According to Monash University research, not all soy milk is created equal when it comes to the low FODMAP diet. Knowing which brand of soy milk is low FODMAP depends entirely on its ingredients, specifically whether it is made from soy protein or whole soybeans.

Quick Summary

The FODMAP-friendly status of soy milk depends on the manufacturing process. Soy milk made from soy protein isolate is low FODMAP, while milk made from whole soybeans is high in FODMAPs. Reading the ingredient list is crucial for making the right choice.

Key Points

Source Ingredient is Key: Only soy milk made from soy protein isolate is considered low FODMAP; milk from whole soybeans is high in FODMAPs.
Read the Label: Look for 'soy protein' or 'soy protein isolate' in the ingredients list. Avoid labels listing 'whole soybeans'.
Regional Availability Varies: Low FODMAP soy milk made from soy protein is more common in Australia and New Zealand than in the US, Canada, or Europe.
Certified Brands Exist: Brands like Sanitarium's So Good Regular Soy Milk have been certified low FODMAP by Monash University.
Portion Size Matters: Even with low FODMAP soy milk, following recommended portion sizes (typically 1 cup or 250ml) is important for symptom management.
Watch for Additives: Check for added high FODMAP ingredients like fructose-based sweeteners in the ingredient list.

Understanding Soy Milk and FODMAPs

For those following a low FODMAP diet, navigating plant-based milks can be tricky. While some soy-based products like firm tofu are low FODMAP due to processing, many soy milks can be high in FODMAPs. The key lies in the manufacturing process. Soy milk made from whole soybeans is high in galacto-oligosaccharides (GOS), a type of FODMAP. In contrast, soy milk made from soy protein isolate is low in FODMAPs because the water-soluble carbohydrates, including GOS, are removed during processing. This critical distinction means that the brand and its specific ingredients are paramount.

The Soy Milk Ingredient Checklist

Before purchasing, it is essential to check the ingredients list. Look for terms such as 'soy protein,' 'soy protein isolate,' or 'soy protein extract'. If the ingredient list mentions 'whole soybeans,' 'hulled soybeans,' or 'soybeans,' it is likely a high FODMAP product and should be avoided during the elimination phase of the diet. Some brands may also add high FODMAP ingredients like fructose-based sweeteners, so unsweetened varieties are often the safest bet.

Low FODMAP Soy Milk Brands

Finding a low FODMAP soy milk can depend on your geographical location. Brands certified or tested by authoritative sources like Monash University are the most reliable. Here are some examples of brands and types that have been identified as low FODMAP:

Sanitarium So Good Regular Soy Milk: Certified low FODMAP by Monash University, making it a reliable choice for those in Australia and New Zealand.
8th Continent Soy Milk: Often mentioned as a US option made from soy protein, though availability and specific formulations may vary. Checking the ingredient label is always recommended.
Silk Soy Milk (Original and Unsweetened): The Silk Original Soymilk and Unsweetened Organic Soymilk are considered low FODMAP in a 1-cup serving size, according to resources that reference Monash data. It is wise to check the label for 'soy protein isolate' to be certain.

Comparison of Soy Milk and Other Plant-Based Milks

This table outlines the FODMAP status of different milk types to help you make informed decisions.


Milk Type	Key Ingredient/Processing	FODMAP Status (Monash Servings)	Protein Content	Notes
Soy Milk (Soy Protein)	Made from soy protein isolate, not whole beans.	Low FODMAP (1 cup / 250ml)	High (Complete protein)	Ideal for those seeking high-protein, dairy-free milk. Check ingredients.
Soy Milk (Whole Beans)	Made from whole or hulled soybeans.	High FODMAP, even in small amounts.	High	Not recommended during the elimination phase.
Almond Milk	Made from water and a small percentage of almonds.	Low FODMAP (1 cup / 250ml)	Low	Lacks the high protein of soy milk.
Rice Milk	Made from rice grains and water.	Low FODMAP (1 cup / 250ml)	Low	A good low-protein alternative.
Lactose-Free Cow's Milk	Regular cow's milk with added lactase enzyme.	Low FODMAP	High	Contains dairy, but no lactose.
Oat Milk	Made from oats and water.	Low FODMAP only in small serves (1/8 cup).	Moderate	High FODMAP in larger portions due to fructans and GOS.
Coconut Milk (UHT)	Extracted from coconut flesh.	Low FODMAP in small serves (1/2 cup)	Moderate	Higher in fat; contains sorbitol in larger amounts.

Global Availability and Reading Labels

The availability of low FODMAP soy milk brands can vary significantly by region. European soy milk, for example, is more often made from whole soybeans and is therefore high in FODMAPs, unlike many Australian brands. Consumers in the US, Canada, and the UK may need to search harder or rely on resources like the Monash University FODMAP Diet App and ingredient lists to find suitable options.

Checking labels for other high FODMAP additives is also crucial. Ingredients like inulin, fructose, or certain gums could increase the overall FODMAP load, even if the soy protein base is low FODMAP. Always opt for unsweetened versions and verify the ingredients against a reliable FODMAP source.

Conclusion: How to find the right soy milk

For those on a low FODMAP diet, finding the right soy milk comes down to one simple rule: check the ingredient list. By choosing a soy milk made from 'soy protein' or 'soy protein isolate' and avoiding those made from 'whole soybeans,' you can enjoy this nutritious plant-based option without triggering symptoms. Certified brands like Sanitarium's So Good offer a reliable choice, particularly in Australia, while brands like Silk and 8th Continent provide options in other regions, provided you scrutinize the label. Combining this knowledge with a comparison of other low FODMAP milks will empower you to make the best dietary choices for your digestive health. For personalized guidance, consulting a dietitian specializing in the low FODMAP diet is always recommended.

Frequently Asked Questions

No, not all soy milk is high in FODMAPs. The FODMAP content depends on how it is made. Soy milk derived from soy protein isolate is low FODMAP, whereas milk made from whole soybeans is high in FODMAPs.

To determine if your soy milk is low FODMAP, check the ingredients list. Look for 'soy protein' or 'soy protein isolate.' Avoid products that list 'whole soybeans' as the main ingredient.

The difference is in the processing. When soy milk is made from soy protein isolate, the water-soluble carbohydrates (including the GOS FODMAP) are removed. In milk made from whole soybeans, these carbohydrates remain, making it high in FODMAPs.

Monash-certified brands like Sanitarium's So Good Regular Soy Milk are reliable options in Australia and New Zealand. In the US, some varieties of Silk and 8th Continent have been identified as potentially suitable, but checking the label for 'soy protein isolate' is always necessary.

It is best to choose unsweetened soy milk. Some sweetened varieties may contain added high FODMAP sweeteners like fructose, which can contribute to digestive symptoms. Always read the ingredients list carefully.

According to Monash University, a standard low FODMAP serving size for soy milk made from soy protein is typically one cup (250ml). It's important to stick to this serving size to manage symptoms effectively.

Yes, several other plant-based milks are low FODMAP, including almond milk (unsweetened), rice milk, and in small amounts, coconut milk (UHT).