Choosing from the vast array of milk alternatives can be daunting on the low FODMAP diet. This article will help you select one right for you.
The following information is based on the Monash University Low-FODMAP Android app update on 4 August 2015.
What milks are low FODMAP?
Almond milk (low FODMAP)Almond milk is made by soaking, grinding and straining raw almonds (Riggio, 2014). We know that almonds are high FODMAP in larger servings. So why is almond milk low FODMAP? The reason might be because almonds only make up 2 per cent of the milk (Gorman, 2015), which means the number of almonds in a glass of milk would be quite low. According to Monash University, almond milk is low FODMAP and safe to have in up to 250ml (1 cup) serves (Monash University App, 2015).
Coconut milk (small serves low FODMAP)
Coconut milk (both canned or UHT) is low FODMAP at 1/2 cup serving size (Monash University App, 2015). However, larger serving sizes (150ml or more) of UHT coconut milk contain moderate to high levels of oligosaccharides and should be avoided (Monash University App, 2015). This means when using coconut milk, make sure you stick to the safe low-FODMAP serving size of 125mls (1/2 cup).
Lactose-free milk (low FODMAP)
Lactose-free milk is cow’s milk that has the enzyme lactase added. The enzyme splits the lactose sugar into two parts, glucose and galactose, which our bodies can then easily digest without causing intestinal symptoms (Hendrickson, 2015). Lactose-free milk is low FODMAP and safe to consume in serving sizes of 250ml (1 cup) (Monash University App, 2015). If you have issues with lactose-free milk then you might have an intolerance to dairy, and you need to talk to your dietitian.
Soy milk made from soy protein (low FODMAP)
Soy milk made from soy bean protein is low FODMAP (Monash University App, 2015). However, whole soy bean milk is high FODMAP, so check the ingredients list to see if the milk is made from just soy protein. According to Monash University, soy milk made from soy protein is safe to have in 250ml (1 cup) serves (Monash University App, 2015). Soy milk made from soy protein is much easier to find in New Zealand and Australia.
Hemp milk (low FODMAP)
Hemp milk is made from soaking and grinding hemp seed in water and is described as having a slightly nutty and creamy taste (Ipatenco, 2015). Hemp milk is low FODMAP and safe to have in 250ml (1 cup) serves (Monash University App, 2015).
What milks are high FODMAP?
Goats’ milk (high FODMAP)
Goat milk contains high levels of lactose, even in small 1/2 cup serves (Monash University App, 2015), which means it is not suitable on a low-FODMAP diet.
Oat milk (FODMAP content dependent on serve)
Oat milk is low FODMAP in small 30ml (1/8 cup) serves (Monash University App, 2015) but larger serves of 125ml (1/2 cup) are high FODMAP (Monash University App, 2015), meaning oat milk is not a suitable milk alternative for everyday use.
Rice milk (high FODMAP)
Unfortunately rice milk is high FODMAP (Monash University App, 2015), likely to be due to the milk manufacturing processes. If you are drinking rice milk without any issues then talk to your dietitian before switching milks. Remember, you only need to remove a food if it is causing problems.
Soy milk made from whole soy beans (high FODMAP)
Soy milk made from whole soy beans is high FODMAP (Monash University App, 2015). This type of soy milk is common in the USA and UK. If the ingredient list states ‘whole soy beans’ then the milk will be high FODMAP.
Standard cows’ milk (high FODMAP)
Standard cows’ milk is high FODMAP unless the packaging states that the milk is lactose free (Monash University App, 2015). The fat content of cows’ milk has no impact on the lactose levels so full cream, reduced fat or skim milk are all high FODMAP, even in small serves (Monash University App, 2015).
Watch out for added high-FODMAP ingredients
Many milk substitutes have added high-FODMAP ingredients like inulin, agave syrup, high-fructose corn syrup, molasses or honey, so it’s important to check your milk substitute for additional high-FODMAP ingredients.
Final thoughts
Almond milk, lactose-free milk, hemp milk, coconut milk and soy milk made from soy protein are all good low-FODMAP milk options. However, make sure you check the ingredients list for added high-FODMAP ingredients.
