• Shruti GOCHHWAL

Milk Alternatives On A Low FODMAP Diet

Why Choose A Milk Alternative?

Milk contains a sugar called lactose, and an enzyme called lactase is necessary to break down the lactose so that proper digestion occurs. Some people may not have enough lactose in their stomach and find difficulties in digesting the lactose-containing products. This condition is termed as lactose intolerance. And some children are allergic to milk protein. Also, people with Irritable bowel syndrome find difficulties in tolerating lactose. This is because lactose is a FODMAP.

What Are FODMAP?

FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols”. These are short-chain carbohydrates that are resistant to digestion. Some people are sensitive to FODMAPs and find difficulties in digesting this FODMAPs.

So a low FODMAP diet may help improve the symptoms and can provide a better quality of life for people facing digestive disorders like irritable bowel syndrome. As milk contains lactose, here we are discussing alternatives to milk that are considered low FODMAP.

What Are Milk Alternatives That Are Low FODMAP?

Thereis a diversified range of milk-based food products available from plant sources, coconut, and almond.

Plant-based milk products are considered good low FODMAP alternatives. When you opt for plant-based milk products, be sure that the product is calcium-fortified. Calcium-fortified products can provide you one serve of calcium in 250 ml of plant-based milk.

List of Milk That Are On Low FODMAP

Here is a list of milk that is identified to be low FODMAP.

  1. Lactose-free milk

  2. Soy milk from Soy protein

  3. Almond Milk

  4. Macadamia milk

  5. Hemp milk

  6. Rice milk

  7. Coconut milk

  8. Quinoa Milk

1. Lactose-Free Milk

  1. This milk is best nutritionally when you are on a low FODMAP diet.

  2. Lactose-free milk has an enzyme called lactase added to it and tastes a little sweeter than cow’s milk.This enzyme is responsible for breaking the lactose sugar into glucose and galactose so that our body can digest it easily. This does not result in any discomfort and intestinal symptoms.

  3. Lactose-free milk is safe for consumption in large serving sizes (250 ml equivalent to 1 cup). If you still face issues with lactose-free milk, you might have intolerance to dairy products, and a dietician can help you solve it.

2. Soy Milk from Soy Protein

Low FODMAP milk alternatives

Soymilk, Credits: pixabay


The soy milk made from soy protein is a low FODMAP.

Soy milk contains equivalent amounts of protein and calcium when compared to lactose-free milk.

The whole soymilk is considered to be high FODMAP and please check the ingredients when you buy that soy milk is made from just soy protein.

3. Almond Milk

Low FODMAP milk alternatives

Almond milk, Credits: pixabay


This milk is made by soaking, grinding, and straining raw almonds. Almond milk is considered low FODMAP because almonds make up 2% of the milk and it is safe to consume 250ml of this milk. Almond milk contains vitamins D and E, and calcium. When you opt for almond milk, be sure that it is free from chicory root and inulin.

4. Macadamia Milk

Macadamia nuts are low FODMAP and the milk that is made is also low FODMAP. The nuts are soaked, ground, and strained to yield the milk. It has a smooth and nutty taste.

5. Hemp Milk

Hemp milk is prepared by soaking and grinding hemp seeds in water and has a nutty and creamy taste. Hemp milk contains omega-3 fatty acids, plant-based proteins, vitamins, and minerals.

6. Rice Milk

Rice milk is made using enzymes that help break down the rice starch. In some instances, these enzymes may fail to completely break down the starch and small oligosaccharides may be left behind. Some types of starch derived oligosaccharides are digestible. Rice milk is low in protein but fortified with calcium, Vitamin A and D, and B12. People who are allergic to nuts and soy may like rice milk.

7. Coconut Milk

Low FODMAP milk alternatives

Coconut milk, Credits: pixabay


Coconut milk is considered low FODMAP when served at 125 ml. It is better to avoid coconut milk that contains inulin. Some commercial coconut milk contains guar gum which has a laxative effect. As coconut milk is easy to make at home, you need not worry about other added ingredients.

8. Quinoa Milk

Quinoa milk made with and without chia is a low FODMAP milk alternative.

The following are the high FODMAP milk varieties that need to be avoided by people with digestive issues.

  1. Goat milk

  2. Oat milk

  3. Soy milk made from whole soybeans

  4. Standard cow’s milk.

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