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Does low FODMAP milk exist?

by Bethany Willson Specialist Dietitian BSc Hons 2 Comments

Research suggests that people with IBS often avoid milk and have a lower daily intake of calcium (2), so you may be looking for a low FODMAP milk as a substitute. 

We know that regular consumption of cow’s milk is linked to stronger bones and is beneficial for overall health (1). Restricting milk can lead to dietary deficiencies (3), however we understand that including milk in your diet can be difficult, as milk may trigger your IBS symptoms.

This post will provide you with information on the FODMAPs in milk, including commonly added high FODMAP ingredients to look out for.

low fodmap milk

Table of Contents

  • WHICH MILK IS HIGH FODMAP?
  • ANIMAL MILKS
    • COW’S MILK
    • GOAT’S MILK
  • PLANT MILKS
    • SOY MILK (from soybeans)
    • OAT MILK
    • COCONUT MILK
  • WHICH MILKS ARE LOW FODMAP?
    • LACTOSE-FREE MILK
    • SOY MILK (from soy protein)
    • ALMOND MILK
    • HEMP MILK
    • RICE MILK 
    • MACADAMIA MILK
    • QUINOA MILK
    • CASHEW MILK
  • CERTIFIED LOW FODMAP MILK
  • HIGH FODMAP ADDED INGREDIENTS 
  • SUMMARY

WHICH MILK IS HIGH FODMAP?

The FODMAP content of milk can vary, depending on the milk that you buy. For example, some kinds of milk contain lactose. This section will discuss milks that are high in FODMAPs. We will split this section into animal and plant milks.

ANIMAL MILKS

COW’S MILK

Lactose is present in cow’s milk, regardless of its fat content, and so it is high FODMAP in a standard serving.

However, if you reduce this portion to 15ml then this is considered low FODMAP, which might be just the right amount for a cup of tea.

GOAT’S MILK

Goat’s milk has a similar nutritional value as cow’s, with a slightly smaller quantity of lactose than cow’s milk. Nevertheless, goat’s milk is still classified as high FODMAP in standard serving sizes. However, reducing the quantity down, for example in a cup of tea, it can still be consumed on a low FODMAP diet.

PLANT MILKS

TOP TIP: When buying plant-based milk, remember to check that it has been fortified with nutrients including calcium, vitamin D and iodine.

SOY MILK (from soybeans)

Most soy milk that can be bought in Europe is made from soybeans. It contains high amounts of galacto-oligosaccharides (GOS), which makes it high FODMAP.

However, 45ml of soy milk made from soybeans was tested by Monash as low FODMAP. There is also an alternative type of soy milk that is low FODMAP, which is discussed below.

OAT MILK

FODMAPs in oat milk vary from brand to brand as oat milk can be produced in different ways. After blending oats with water, the mixture can be drained, or enzymes can be added to the blend by the manufacturer to break down complex carbohydrates (4).

According to Monash, it is high FODMAP in larger quantities, but low FODMAP in less than half a cup. This is due to its GOS and fructan content.

COCONUT MILK

Coconut milk can be used in various delicious dishes, from curries to ice creams. Adding roughly 3 tablespoons of this will still keep it low FODMAP.

WHICH MILKS ARE LOW FODMAP?

Don’t be discouraged by the list of high FODMAP milks above. There are many low FODMAP milks available, which will be discussed in this section.

LACTOSE-FREE MILK

Lactose-free milk has had the lactose removed by adding the enzyme lactose. This removes the FODMAP that is naturally found in animal’s milk.

Examples of lactose-free milk that can be bought in grocery stores include:

  • Arla Lactofree Milk
  • Tesco Lactose-Free Milk. 

SOY MILK (from soy protein)

During the production of soy milk from soy protein, GOS is removed, therefore making it low FODMAP. This type of soy milk is more common to find in Australia, such as Woolworths Soy Milk (5).

ALMOND MILK

Almonds are classed as high FODMAP in one serving due to the GOS content. As the content of nuts in almond milk is low, almond milk is low FODMAP.

The following products are considered low FODMAP:

  • Alpro Almond No Sugars Drink 
  • Blue Diamond Long Life Almond Breeze Drink Unsweetened.

HEMP MILK

Hemp milk has a nice nutty flavour. It is tested low FODMAP by Monash at 125ml. 

You can buy hemp milk such as Pacific Foods Hemp Original Unsweetened Plant-based Beverage.

RICE MILK 

Rice milk is made from milling rice and mixing it with water. 

You can find rice milk on the shelves:

  • Rice Dream Original with Added Calcium Drink Alternative 
  • Alpro Rice Long Life Drink.

MACADAMIA MILK

Macadamia nuts have a low FODMAP content in a standard portion, and so a standard portion of macadamia milk can be enjoyed on the low FODMAP diet. 

One of the low FODMAP macadamia milk you can try is Macadamia milk, Unsweetened by Milkadamia

QUINOA MILK

Quinoa milk is a great low FODMAP option that tastes similar to oat milk, with a higher amount of protein. 

An example of ready-made quinoa milk is Suzie’s Unsweetened Quinoa Milk Beverage.

CASHEW MILK

Even though cashews are considered high FODMAP, cashew milk is low FODMAP. The reason lies in the small number of cashew nuts that are needed to make cashew milk.

You can buy Unsweet Cashewmilk by Silk.

CERTIFIED LOW FODMAP MILK

The following products are certified as low FODMAP by Monash:

  • Rice Milk and Unsweetened Almond Milk by Australia’s Own Organic
  • Soy Milk, Almond Milk Unsweetened, and Cashew Milk by So Good, Sanitarium.

HIGH FODMAP ADDED INGREDIENTS 

Looking for low FODMAP products in the grocery store can be tricky. Even if the product could be suitable for a low FODMAP diet, it may contain high FODMAP ingredients.

Check the label to detect commonly added high FODMAP ingredients, including:

  • Inulin
  • High fructose corn syrup
  • Agave syrup
  • Honey
  • Molasses syrup

SUMMARY

Many different types of milk can still be enjoyed whilst on the low FODMAP diet. When shopping, check the label to detect any high FODMAP ingredients in your milk.

Article written by Barbara Lešnik, Student Dietitian and edited by Beth Willson BSc RD Specialist Surgical Dietitian

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

Filed Under: Low FODMAP diet

Previous Post: « What is Metamucil (psyllium husk) and can it help with IBS- diarrhea?
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Reader Interactions

Comments

  1. Liez says

    at

    What is Pyllium husk?

    Reply
    • Serena Bansal says

      at

      Hi Liez! Psyllium husk is a source of fibre which is used to help bulk up the stool. It can be used for both diarrhoea and constipation.

      Reply

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😪 When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🤩 Life should not have to be this challenging! ​​​​​​​​Using the Take Control 2.0 approach can allow you to discover foods and drinks which you can tolerate to improve your fibre intake - which is so important for gut health!​​​​​​​​
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🙋🏼‍♀️ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

💩 Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

✅ Swap your white carbs to brown
✅ Add 2 portions of fish per week - one should be oily like mackerel or salmon
✅ Eat the rainbow with fruit and veg
✅ Snack on nuts
✅ Switch your oil to olive oil

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🤔 In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
😔 When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🙏 Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below 👇​​​​​​​​
​​​​​​​​​​​​​​​​
🤰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
​​​​​​​​​​​​​​​​
⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
​​​​​​​​​​​​​​​​
🎉 Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below 👇 ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😇 IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

⚖️ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

🙏🙏 If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment below👇👇​​​​​​​​​​​​​​​​​​
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😢. 

👉 Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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