Which milk can you use to drink, put in your coffee, or bake with if you are on the low FODMAP diet? In this blog, I discuss the different types of milk and plant-based milk that are low FODMAP and in what quantities you can use them.

I will also discuss the types to avoid as they are high in FODMAPs.

Do you want to know more about lactose and the FODMAP diet? Then also read these blogs:

• Lactose and the low FODMAP diet
• What cheeses are low FODMAP? 
• Is butter low FODMAP? 

Low FODMAP milk alternatives

The following kinds of milk are low FODMAP:

Lactose-free cow’s milk

Lactose-free cow’s milk is regular milk to which the enzyme lactase has been added.

The lactase ensures that your body can break down the milk without any problems and you do not get any complaints. You can use lactose-free cow’s milk unlimited.

Oat milk

Oat milk is low FODMAP. But only to a limited extent, up to 1/2 cup of 140 gram per serving. From 2/3 cup or 164 grams oat milk contains an average amount of fructans.

Almond milk

Is almond milk low FODMAP? Yes, it is! Almonds are only low FODMAP to a limited extent, but because most types of almond milk contain only a very small percentage of almonds, almond milk is low FODMAP. A low FODMAP serving is 1 cup or 250 ml of almond milk.

Rice milk

Rice milk is low FODMAP up to 3/4 cup or 200 ml per serving. You have to be careful with the amount you use here because 250 ml of rice milk already contains a high amount of fructans. Therefore take a maximum of 200 ml of rice milk per serving.

Hemp milk

Hemp milk is vegetable milk made from hemp seeds. A low FODMAP serving is 1/2 cup or 125 ml of hemp milk. Servings of 1 cup or 250 ml contain a moderate amount of fructans.

Macadamia milk

Macadamia milk is, as the name implies, plant-based milk made from macadamia nuts. A low FODMAP serving is 1 cup or 240 ml.

Quinoa milk

Another plant-based milk variety! Quinoa milk is low FODMAP up to 1 cup or 240 ml per serving. From 280 ml it contains a high amount of fructans, so stick to the maximum serving size of 240 ml.

Coconut milk

There are two types of coconut milk, coconut milk in a carton for drinking and coconut milk in a can or a small carton for cooking. Long-life coconut milk from a carton (UHT) is low FODMAP up to 1/2 cup or 125 ml per portion. At a serving of 150 ml, this coconut milk contains an average amount of sorbitol.

Coconut milk for cooking contains an average amount of sorbitol at 1/2 cup or 120 g. A low FODMAP serving is 1/4 cup or 60 grams, but you can probably safely use a little bit more. Just make sure to not use much more than 100 grams.

Is soy milk low FODMAP?

The short answer to this question is: it depends. Soy milk made from soy protein is low FODMAP, but soy milk made from soybeans is not.

Soy milk made from soy protein

Soy milk made from soy protein is low FODMAP up to 257 ml per serving.

Unfortunately, this type of soy milk is very difficult to find. I have never found it in the supermarkets here in the Netherlands.

Most types of soy milk that I have found are made with soybeans and unfortunately, this is high in FODMAPs. See below.

Soy milk made from soybeans

This type of soy milk is high in FODMAPs. Monash University says that a serving of 1/2 cup or 125 ml is high in fructans and GOS.

In the app, there are two other types of soy milk shown (with a UK flag next to it):

• Milk soya, unsweetened (hulled soya beans): 1/4 cup or 62 ml is low FODMAP
• Milk soya, unsweetened (soya beans): 1/8 cup or 30 ml is low FODMAP

In the Netherlands, I have seen that several brands, such as Alpro Soya, sometimes say “hulled soy beans” on the package, and in other products, it says “soybeans”.

Probably, these types of soy milk made from soybeans are low FODMAP in very small amounts.

However, as the serving size is so small, I would advise playing safe and picking another type of milk that is low FODMAP in higher servings.

Types of milk that are high in FODMAPs

The following types of milk are high in FODMAPs. These can best be avoided if you are still in the elimination phase or when you know you react to lactose:

Cow’s milk

Cow’s milk contains lactose and is therefore only low FODMAP in very small amounts. A serving of 15 ml skimmed milk is low FODMAP. For semi-skimmed and whole milk 20 ml is a safe serving.

Goat’s milk

Goat’s milk contains lactose and is therefore only limited low FODMAP. A 30 ml serving is low FODMAP.

Condensed milk

Condensed milk also contains lactose and is low FODMAP in a serving of 1 tsp.

If I want to make something with condensed milk, I usually make it low in lactose myself using lactase drops.

Buttermilk

Buttermilk contains lactose and is low FODMAP up to 16 grams per serving or 1 tbsp.

If you need buttermilk for a baking recipe, you can also make buttermilk yourself with lactose-free milk and vinegar or lemon juice.

For 1 cup or 250 ml of lactose-free milk add 1 tbsp vinegar or lemon juice. Mix it well and you have lactose-free butter milk.

Additions to low FODMAP milk

When you are buying vegetable milk, make sure to always read the label well. I notice that quite often ingredients that are high in FODMAPs are added to these kinds of milk. Such as fructose or inulin.

These are all kinds of milk that have been tested by Monash University! I hope the information in this blog will help you to pick a low FODMAP (vegetable) milk.

What is your favorite kind of milk to use? I like using unsweetened almond milk for my breakfasts. In my coffee, I prefer lactose-free cow’s milk or oat milk.

Frequently Asked Questions