Low FODMAP Milk and Milk Alternatives

If you have lactose malabsorption you might be wondering what milk you can consume without unwanted symptoms. Unfortunately, regular cow’s milk contains moderate amounts of lactose in serving sizes larger than 1 tablespoon. However, there are now many milk alternative products on the market that you can use instead. 

Lactose-free milk

Lactose-free milk is regular dairy milk that has had lactase added to it. Lactase is an enzyme that helps our bodies break down lactose. For people who are intolerant or have lactose malabsorption, this enzyme means you can still enjoy dairy products where lactase has been added. Lactose free dairy products contain important nutrients such as calcium, vitamin B12 and phosphorus. These nutrients may be missing in other milk alternatives so choosing a lactose-free dairy milk is a great option. You can freely consume lactose-free milk. 

Almond Milk

Made from (yep, you guessed it) almonds, almond milk is a tasty alternative to dairy milk products. Almond milk is low FODMAP in serving sizes of up to 1 cup (250ml). It has a nutty flavour that isn’t too overpowering so it’s a great option to use in recipes like these buckwheat pancakes.  However if you’re unable to consume nut based milks take a look at the other options below. 

Soy Milk

Soy milk is another plant based alternative to dairy milk, however not all soy milks are created equal. Soy milk is made either from soy beans or from soy protein extract. Milks made from soy beans are typically high in FODMAPs due to containing galacto-oligosaccharides. Soy milk made from soy protein extract on the other hand is typically low in FODMAPs as the galacto-oligosaccharides are removed during processing. For soy milk made from soy protein you can enjoy 1 cup (250ml). 

Coconut Milk 

If you’re looking for a milk that has a strong flavour then long life (UHT) coconut milk is a great option. With a distinct coconut flavour this milk is perfect for smoothies or to use in recipes like overnight oats. This milk can be comfortably enjoyed in serving sizes of up to ¾ cup (175ml). 

Rice Milk

Rice milk is a perfect option if you’re looking for a milk that is really subtle in flavour. Rice milk works really well in a bowl of cereal or even baked recipes like savoury muffins or quiche. This milk can be enjoyed in serving sizes of up to 200ml. 

What to look for

When choosing a milk alternative it’s important to carefully check the ingredients to ensure high FODMAP ingredients such as inulin or agave syrup aren’t present as these may cause IBS symptoms. Additionally, for milk alternative products, what you do want to see is that the product has been calcium fortified to include 120mg of calcium or more per 100ml of milk. This means that a 250ml glass of milk provides you with one serve of your daily calcium needs.