For those following a low FODMAP diet, or who have lactose intolerance, whether due to irritable bowel syndrome (IBS) or other digestive sensitivities, the world of milk alternatives can feel overwhelming. Dairy isn’t always off the table, but lactose—the natural sugar found in cow’s milk—is a common FODMAP trigger. Thankfully, there are plenty of alt milks, non-dairy milks, and lactose-free milk options that can fit seamlessly into a low FODMAP lifestyle.
But not all milk substitutes are created equal. Some plant-based options contain high FODMAP ingredients, while others, like lactose-free dairy, may still raise questions about their tolerance. In this guide, we’ll break down the best low FODMAP milk choices, what to watch for, and how to pick the right one for your needs.
What Makes a Milk Low FODMAP?
A milk or milk alternative is considered low FODMAP if it contains minimal fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (aka FODMAPs). These short-chain carbohydrates can be poorly absorbed in the small intestine, leading to bloating, gas, and other digestive discomforts.
Lactose is a high FODMAP sugar (represented by the “D” for disaccharide in FODMAP), which is why standard cow’s milk, goat’s milk, and many conventional dairy products are problematic. But when dairy milk is processed to remove or break down lactose, it becomes a viable low FODMAP option.
Certain high fat dairy products, like cream, are considered carbohydrate-free, and there for low or no FODMAP. Many cheeses are also low FODMAP and contain minimal or no FODMAPs.
Plant-based milks can be trickier because they’re often made with high FODMAP ingredients like cashews, sweeteners such as agave and honey, and/or have additives like chicory root. That’s why it’s essential to check labels or stick to verified low FODMAP choices.
8 Best Low FODMAP Milk Options
Here are your best low FODMAP milk and alt milk options.
1. Lactose-Free Cow’s Milk
Yes, dairy can still be an option! Lactose-free milk is simply regular cow’s milk that has had the lactose broken down into more easily digestible sugars by the addition of lactase enzyme. This makes it a great choice for those who can tolerate dairy proteins but not lactose.
There are also lactose-free A2 milk products that have been lab tested and certified low FODMAP. Please refer to your Monash and FODMAP Friendly apps.
- Why it works: The natural FODMAP in cow’s milk, lactose, is broken down, making it digestible for those sensitive to high FODMAP foods.
- Best use: Ideal for cooking, coffee, baking (if the recipe was developed with it)., cereal, or drinking straight.
2. Almond Milk
Unsweetened almond milk is one of the best low FODMAP plant-based options. Almonds themselves are high FODMAP in larger quantities, but commercial almond milk contains only small amounts of almonds, making it an appropriate choice.
- Why it works: The almond content is diluted, keeping FODMAPs low.
- Best use: Great for smoothies, coffee, cereal, or baking (if the recipe was developed with it).
3. Macadamia Milk
Macadamia nuts are naturally low FODMAP, and their milk alternative is a creamy, nutty, and well-tolerated choice. Most commercial macadamia milks are also free from high FODMAP additives.
- Why it works: Macadamias are low FODMAP even in larger servings, and their milk is mild on digestion.
- Best use: Works well in coffee, baking (if the recipe was developed with it), and smoothies.
4. Rice Milk
Rice milk is often considered a low FODMAP choice in small servings (up to 200ml per Monash University guidelines). However, it is higher in carbohydrates and may not be the best option for those monitoring blood sugar.
- Why it works: Free from lactose and high FODMAP additives.
- Best use: A good choice for cooking or adding to tea.
5. Hemp Milk
Hemp milk is a newer player in the plant-based milk scene but offers a nutty, slightly earthy flavor. Made from hemp seeds, it is naturally low FODMAP and provides a boost of omega-3 fatty acids.
- Why it works: Hemp seeds are low FODMAP, and the milk is naturally smooth and digestible.
- Best use: A great plant-based alternative for coffee, oatmeal, and protein shakes.
6. Oat Milk
Oat milk has generous low FODMAP servings. Some people anecdotally say they do not digest it as well as other alt milks, but this will be highly individual, and it is low FODMAP.
- Why it works: Oats are low FODMAP, and the milk is naturally rich and creamy.
- Best use: A great plant-based alternative for hot beverages and protein shakes.
7. Coconut Milk
Several kinds of coconut milk have been lab tested and have low FODMAP servings, but they differ, so please refer to your smartphone apps to look up canned coconut milk (full fat and light), and UHT coconut milk.
- Why it works: Coconut milk is rich and creamy, which is a texture that can be very desirable in a milk product.
- Best use: A great plant-based alternative for cooking, hot beverages, and baking (if the recipe was developed with it).
8. Quinoa Milk
Quinoa and quinoa milk are low FODMAP and make a great alt dairy choice for those following the diet, even during the Elimination Phase.
- Why it works: Quinoa milk has a mild, slightly nutty flavor and a light yet smooth texture, making it a versatile plant-based milk alternative. It is often fortified with essential nutrients like calcium and vitamin D.
- Best use: A good option for drinking on its own, adding to smoothies, and using in cereal. It can also be used in baking (if the recipe was developed with it), and cooking, particularly in recipes designed for lighter plant-based milk alternatives.
NOTE: There are also milk blends that have been lab tested and certified low FODMAP, such as Sanitarium Unsweetened So Good Almond Coconut Milk.
High FODMAP Milks to Avoid
While the options above are generally safe, some plant-based and dairy-based milks are high FODMAP and best avoided, including:
- Cashew Milk: Cashews are fairly high FODMAP. At this time, there is no low FODMAP cashew milk product available.
- Soy Milk (from whole soy beans): While soy products vary in FODMAP content, most commercially made soy milk from whole soybeans is high FODMAP. Soy milk made from soy protein isolate, however, is considered low FODMAP. Both have low FODMAP serving sizes, but the soy bean-based milk serving is very small, whereas the soy protein version has a very generous serving size.
Is Chocolate Milk Low FODMAP?
You can have chocolate milk if you monitor low FODMAP amounts of cocoa or chocolate and choose the appropriate low FODMAP milk alternative.
Read our articles on cocoa and dark chocolate for more information. We like to stir a little of our Low FODMAP Dark Chocolate Ganache into our milk of choice!
How to Choose the Right Low FODMAP Milk for You
When selecting a milk alternative, keep these key factors in mind:
1. Check the Ingredients List
Not all almond, macadamia, or rice milks (as examples) are created equal. Some contain added high FODMAP ingredients like inulin (a prebiotic fiber), honey, or certain gums that can trigger symptoms. Note that gums such as guar gum and carrageenan are low FODMAP but can be an IBS trigger.
2. Watch for Additives
Certain stabilizers, thickeners, and sweeteners can be problematic. Avoid milk alternatives that contain:
- Inulin (chicory root fiber)
- High-fructose corn syrup
- Agave nectar or honey in large amounts
- Sugar alcohols like sorbitol, mannitol, and xylitol
3. Consider Nutritional Needs
While finding a low FODMAP milk is key, our dietitians always suggest that you find one that meets your dietary needs. Fortified versions with calcium, vitamin D, and protein can help ensure you’re getting the nutrients found in dairy milk.
4. Test Your Tolerance
Even within the low FODMAP framework, individual tolerance levels vary. It’s always a good idea to test new milk alternatives in small amounts to see how your body reacts before incorporating them regularly.
5. Incorporating Alt Milks Into Recipes
If a recipe calls for cow’s milk, and you want to make it low FODMAP, the best solution is to use lactose-free cow’s milk.
Regular, whole cow’s milk has an 3.25% fat content. Most alt milks (non-dairy) have much less fat, in the 1% and 2% range. This will wreak havoc, particularly with baking recipes that were developed with cow’s milk. The higher fat content alt milks are canned and light coconut milk, and some macadamia milk and oat milk.
- If you want a match for whole milk (3.25% fat), full-fat canned coconut milk diluted 1:2 with water is the closest.
- For 2% milk, full-fat oat milk or macadamia milk is a great choice.
- For 1% milk, a 1:1 dilution of light canned coconut milk works well.
Final Thoughts
Finding the right milk when following a low FODMAP diet doesn’t have to be complicated. With options like lactose-free cow’s milk, almond milk, macadamia milk, hemp milk, rice milk, oat milk, and quinoa milk, there are plenty of ways to enjoy your favorite foods and beverages without digestive distress.
Whether you need a splash in your coffee, a creamy addition to your smoothie, or a milk substitute for baking, there’s a low FODMAP choice that fits your needs. Just remember to read labels, avoid high FODMAP additives, and pay attention to how your body responds.
If you want to substitute an alt milk for dairy milk in a recipe, you will have better luck in cooking, rather than baking, unless the recipe was specifically developed for an alt milk. Try to match fat content, at the very least.
What’s your favorite low FODMAP milk? Have you found one that works best for your lifestyle? Let’s talk in the comments!
