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:
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.
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 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 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 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 is, as the name implies, a plant-based milk made with macadamia nuts. A low FODMAP portion is 240 ml.
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.
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
Soy milk based on soybeans
Soy milk based on soybeans, this is the kind that you find almost everywhere in supermarkets, is high in FODMAPs. A 128 ml serving is high in galactans and should therefore be avoided. Maybe a very small amount, such as 60 ml would be low FODMAP, but Monash doesn’t give any information about this. Therefore I would advise to pick another kind of milk that is low FODMAP in a higher serving.
Cow’s milk contains lactose and is therefore only very low FODMAP. A portion of 15 ml of skimmed milk is low FODMAP and should be tolerated by most people. A low FODMAP portion is 20 ml for semi-skimmed and whole milk.
Condensed milk contains lactose and is low FODMAP in only 1 teaspoon portion. If I want to make something with condensed milk, I usually make it low in lactose myself by using lactase drops.
Buttermilk contains lactose and is therefore only low FODMAP in a portion of 1 tablespoon, 16 ml.
These are all types of milk tested by Monash University! Hopefully this information will help you choose which milk to use. Important to pay attention to: with low FODMAP types of milk always check whether they contain ingredients that are high in FODMAPs. Sometimes, for example, an ingredient such as fructose or inulin has been added and then that product is of course not low FODMAP.
Which low FODMAP milk type do you prefer to use? I usually choose unsweetened almond milk for my breakfasts. In my coffee I like to drink lactose-free cow’s milk or oat milk.
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