Milk. One of the most significant beverages in a human’s life. A hydrating, nutrient-rich and protein-packed drink, milk is a component of virtually every culture’s diet.
Notwithstanding the above, it is often confusing where milk fits into a low-FODMAP diet. Can you enjoy the milk you are used to having? How much is a tolerable amount?
The GOOD news is, there ARE MANY LOW-FODMAP MILK OPTIONS.
Some are from a cow. Some are from plants. Some are vegan. Some are not.
All have valuable nutritional benefits.
But before moving on, it is important to clarify DAIRY and the FODMAP diet.
The low-FODMAP diet is NOT a dairy free diet.
I repeat. The low-FODMAP diet is NOT a dairy free diet. It does restrict lactose, which is the carbohydrate that people with IBS often have trouble digesting. However, not everyone with IBS has issues with lactose, and it is a FODMAP that is commonly reintroduced in the second phase of the FODMAP diet.
It is possible to add lactase enzymes to milk products, and make them easier to digest, or to take lactase pills when consuming them.
Over the years, the number of milk options have increased dramatically. Many possibilities exist, making it an exciting topic. You can decide what is the best for your lifestyle, based on taste, and personal preference.
In order to provide information about the low-FODMAP servings for milk and milk alternatives, I used the 2 scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app.
I suggest you get both to have constant access to the knowledge you need.
When it comes to lactose, Monash University uses a FODMAP threshold for lactose of < 1 g per serving. FODMAP Friendly uses a threshold of ≤4 g of lactose per serving (source: FODMAPEVERYDAY). Note that, since many of the milk alternatives are vegan and dairy-free, the lactose measurement may not be applicable. The FODMAPs present in the product may be fructans, or other FODMAP carbohydrates. That may be important in the context of a meal.
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is (Pop)Corn Low-FODMAP?
- Dr. Rachel’s Low-FODMAP Onion Substitutes
- Dr. Rachel’s Low-FODMAP Garlic Substitutes
Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information. Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.
MILK OPTIONS FOR THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Cow’s Milk (regular and reduced fat)
MONASH FODMAP Data:
- Low-FODMAP serving size of 1 tablespoon
- Moderate serving size of 1/4 cup
- Higher amounts contain lactose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 78ml
Lactose-free Cow’s Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 1 cup (257g)
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Soy Milk (made from soy bean)
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 16ml
- Higher amounts contain GOS
Soy Milk (made from soy protein)
MONASH FODMAP Data:
- Low-FODMAP serving size of 1 cup (257g)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 250ml
- Maximum serving of 555ml
Almond Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 1 cup (240g)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 250ml
- Maximum serving of 416ml
Hemp Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 120g
- Moderate FODMAP serving size of 240g due to fructans
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 250ml
- Maximum serving of 333ml
Macadamia Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 240g
FODMAP FRIENDLY Data:
- Nil FODMAPs detected
Oat Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 140g
- Moderate serving of 164g due to fructans and GOS
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 208ml
- Higher amounts contain fructans
Coconut Milk (canned)
MONASH FODMAP Data:
- Low-FODMAP serving size of 60g
- Moderate serving of 120g due to sorbitol
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 62.5ml
- Maximum serving of 156ml
Rice Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 3/4 cup (200g)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 250ml
- Maximum serving of 1250ml
Quinoa Milk (unsweetened)
MONASH FODMAP Data:
- Low-FODMAP serving size of 1 cup (240g)
FODMAP FRIENDLY Data:
- Not tested
Goat’s Milk
MONASH FODMAP Data:
- Low-FODMAP serving size of 30g
- Moderate serving of 80g due to lactose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 104ml
- Higher amounts contain lactose
Evaporated Milk (canned)
MONASH FODMAP Data:
- Low-FODMAP serving size of 10g
- Moderate serving of 25g due to lactose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 31ml
- Higher amounts contain lactose
Sweetened Condensed Milk (canned)
MONASH FODMAP Data:
- Low-FODMAP serving size of 7g
- Moderate serving size of 26g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 20ml
- Maximum serving of 25ml
Buttermilk (derived from cow’s milk)
MONASH FODMAP Data:
- Low-FODMAP serving size of 16g
- Moderate serving of 70g due to lactose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 78ml
- Higher amounts contain lactose
The above milk choices are based on the available data in the FODMAP food apps. However, it is important to recognize that these products may be different from ones you are buying at the store, or making at home. Monash and FODMAP Friendly are based in Australia, and may not have access to products available in other regions.
Foods in the FODMAP databases are not guaranteed to be the same food you will buy and consume.
Many of the foods we buy at the store contain additives, preservatives, and other stabilizers. Pay attention to your ingredient lists when you select products.
You will also note some discrepancies between the 2 common databases for FODMAP data. This happens, not infrequently. Both groups will test an array of a food, and obtain an ‘average’ to yield their results. This may lead to differences in the reported amounts.
Regardless, personal tolerances are variable. Since I am in the personalization FODMAP stage, I enjoy regular milk, in a larger serving than above. You can choose to learn your tolerance, and adjust accordingly!
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
Here are some delicious low-FODMAP recipes that use milk:
- Low-FODMAP & Gluten-free Tres Leches Cake
- Low-FODMAP Iced Vanilla Latte Recipe; Gluten-free, Vegan
- Low-FODMAP Masala Chai Spice Blend and Masala Chai Latte Recipes; Gluten-free, Vegan
- Low-FODMAP ‘Copycat’ Chick-Fil-A Frozen Lemonade
- Low-FODMAP and Vegan Carrot Cake Smoothie
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
