Which milk can you use to drink, put in your coffee or to make baking recipes 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 milks 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.

Almond milk

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 portion is 250 ml of almond milk.

Hemp milk

Hemp milk is a vegetable milk made from hemp seeds. A low FODMAP portion is 120 ml of hemp milk. Portions of 240 ml contain a moderate amount of fructans.

Rice milk

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

Oat milk

Oat milk is also only low FODMAP to a limited extent, up to 125 ml per portion. From 180 ml oat milk contains an average amount of fructans.

Macadamia milk

Macadamia milk is, as the name implies, a plant-based milk made with macadamia nuts. A low FODMAP portion is 240 ml.

Quinoa milk

Another plant-based milk variety! Quinoa milk is low FODMAP up to 240 ml per portion. From 280 ml it contains a high amount of fructans, so stick to the maximum portion 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 small carton for cooking. Long-life coconut milk from a carton is low FODMAP up to 180 ml per portion. At a serving of 240 ml, this coconut milk contains an average amount of sorbitol. Coconut milk for cooking contains an average amount of sorbitol at 120 ml. I would therefore advise to use a maximum of 80-100 ml per serving. 

Soy milk based on soy protein

Soy milk based on 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 kinds of soy milk are made with soy beans and  unfortunately this is high in FODMAPs. See below.

These milks are high FODMAP