Milly Gaines
The low-FODMAP diet is not a dairy-free diet. However, it is a diet that is low in lactose, meaning some forms of dairy with small amounts of lactose are okay. Lactose-free milk is a popular choice for those following a low-FODMAP diet. This has the lactose removed or broken down into simpler sugars, making it easier to digest. Lactose-free milk is available in various forms, including cow's milk, almond, and soy. There are also many plant-based milk alternatives that are low FODMAP, such as almond milk, coconut milk, rice milk, and soy milk made from soy protein. However, it is important to check the ingredients list for added high-FODMAP ingredients.
| Characteristics | Values |
|---|---|
| Diet type | Low FODMAP |
| Dairy products | Not required |
| Milk alternatives | Almond milk, lactose-free milk, hemp milk, coconut milk, rice milk, soy milk, oat milk |
| Added ingredients | Calcium, vitamins A, B12, D2, B2, B1 |
| Serving size | 250ml (1 cup) |
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What You'll Learn
Lactose-free milk is low FODMAP
The Low-FODMAP diet is a dietary therapy for managing irritable bowel syndrome (IBS) and its symptoms, including gas, bloating, and abdominal pain. It involves limiting lactose, a naturally occurring sugar found in dairy products, rather than eliminating dairy altogether.
Lactose-free milk is a great option for those on a low-FODMAP diet as it contains all the important nutrients found in regular milk, such as calcium and protein. Lactose-free milk is cow's milk with the enzyme lactase added, which breaks down the lactose sugar into glucose and galactose. This makes it easier for the body to digest without experiencing intestinal symptoms.
Lactose-free milk is safe to consume in serving sizes of up to 250ml (1 cup) and can be found in many countries worldwide. However, it is generally more expensive than regular dairy milk. Some products marketed as "lactose-free" may naturally contain low lactose levels, so consumers may be paying more for a specialized product without added benefit.
It is important to note that a low-FODMAP diet does not have to be dairy-free. Hard cheeses, for example, are naturally low-FODMAP, while lactose-free milk, yogurt, and ice cream are also available. Those with IBS should be cautious of other FODMAP ingredients in lactase supplements, such as the polyol "mannitol."
If replacing regular milk with non-dairy alternatives, it is crucial to ensure adequate calcium intake. While non-dairy milk alternatives may be low-FODMAP, they often lack calcium unless fortified by the manufacturer. Therefore, checking the nutrition information panel is essential to make an informed choice.
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Almond milk is low FODMAP
Almond milk is indeed a good option for those on a low-FODMAP diet. Almond milk is made by soaking, grinding, and straining raw almonds. Almonds are high in FODMAPs in larger servings, but almond milk only contains about 2% almonds, which explains why it is low FODMAP. According to Monash University, almond milk is low FODMAP and safe to consume in servings of up to 250ml (1 cup).
However, it is important to note that some almond milk products may have added ingredients that are high in FODMAPs, such as pea protein, chicory root, and inulin. Therefore, it is always a good idea to check the ingredients list and choose a brand that does not contain these added ingredients. Additionally, make sure that the almond milk is fortified with calcium (≥120mg/100ml) to ensure that you are getting enough calcium in your diet.
Other low-FODMAP milk options include lactose-free milk, hemp milk, coconut milk, rice milk, and soy milk made from soy protein. Lactose-free milk is cow's milk that has been treated with a lactase enzyme to break down the lactose sugar, making it easier for the body to digest. Soy milk made from whole soy beans is high in FODMAPs, so be sure to check the ingredients list and choose a soy milk made from soy protein. Oat milk is also low FODMAP, but only in small servings of up to 104ml (1/8 cup). Larger servings of oat milk are high in FODMAPs, so it may not be a suitable option for everyday use.
It is worth noting that a low-FODMAP diet does not need to be a dairy-free diet. Lactose-free dairy products are readily available in many countries and can be a great choice if you are sensitive to lactose, as they contain the same important nutrients as regular milk. However, they may be more expensive and may not help improve lactose tolerance.
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Coconut milk is low FODMAP
However, it is important to note that coconut milk contains saturated fats and should be consumed in moderation. It is also crucial to check the ingredients list for added high FODMAP ingredients. Some coconut milk products have had high FODMAP ingredients and sweeteners added to improve flavour. Examples of high FODMAP sweeteners to avoid include sugar alcohols such as xylitol, mannitol, and sorbitol. UHT coconut milk contains fructans, and servings larger than 1/2 a cup will be high in fructans and may cause symptoms. Canned coconut milk is also best avoided on the low FODMAP diet, as it is higher in FODMAPs due to its sorbitol content.
It is also worth noting that coconut cream may be lower in FODMAPs due to its fat content, but this has not yet been laboratory tested. Coconut sugar is also low FODMAP in 1 teaspoon serves, but larger servings of 3 teaspoons are high in FODMAPs.
Overall, coconut milk is a suitable option for those on a low FODMAP diet, but it is important to follow the recommended serving sizes and check the ingredients list for added sweeteners.
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Soy milk is low FODMAP
A low-FODMAP diet does not need to be dairy-free. However, standard cow's milk is high in FODMAP unless it is lactose-free. Lactose-free milk is made by adding the enzyme lactase, which breaks down the lactose sugar, making it easier for the body to digest.
Soy milk is a good low-FODMAP alternative to cow's milk. Soy milk made from soy beans tends to be high in the FODMAP galacto-oligosaccharide (GOS). However, soy milk made from soy protein extract is low in FODMAPs, as the GOS is removed during processing. Soy milk made from soy protein is also low in saturated fats and cholesterol.
When choosing soy milk, check the ingredients list to ensure that it is made from soy protein rather than soy beans. Soy milk made from soy beans may be safe to consume in small servings, but it is not low-FODMAP. Monash University has certified Sanitarium's So Good Regular soy milk as low-FODMAP. This product is fortified with calcium, phosphorous, and vitamins A, B12, D2, and B2.
It is important to note that while soy milk is a good low-FODMAP alternative, it does not contain the same natural benefits as lactose-free dairy products. Lactose-free milk is a good source of calcium, vitamin B12, and phosphorus, which are important for cognitive function and building strong, healthy bones and teeth. If you choose a plant-based milk, ensure that it is calcium-fortified (≥120mg/100ml).
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Hard cheeses are low FODMAP
Milk and other dairy products are allowed on a low-FODMAP diet, but it is important to check the ingredients list for added high-FODMAP ingredients. Lactose-free milk, for example, is low FODMAP and safe to consume in serving sizes of 250 ml (1 cup). Almond milk, coconut milk, rice milk, and soy milk made from soy protein are also good low-FODMAP options. However, soy milk made from whole soybeans is high-FODMAP.
Hard cheeses, like cheddar, parmesan, and Swiss, are particularly safe options as they contain very little lactose. This is because, during fermentation, bacteria feed on the lactose in the pasteurized cow's milk as the cheese ripens, which breaks it down and turns it into lactic acid. Aged cheeses and hard cheeses are naturally low-lactose cheeses. Other hard cheeses that are low-FODMAP include provolone, Gruyere, and blue cheese.
Even soft cheeses, such as brie, camembert, and even cottage cheese, are considered low FODMAP when consumed in small amounts. However, it is important to be mindful of portion sizes as eating too much can lead to a higher intake of FODMAPs. Additionally, most cheese has a high-fat content, which can also be a non-FODMAP trigger for IBS symptoms. Individual tolerance levels vary, so it is a good idea to keep a food diary and note how your body responds to different types and quantities of cheese. Consulting a registered dietitian is recommended to ensure that your specific nutritional needs are being met.
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Frequently asked questions
Milk is allowed on a FODMAP diet, but it should be low-lactose or lactose-free milk. Lactose is a sugar found in milk and other dairy products that can trigger IBS symptoms in some people. Lactose-free milk is made by adding the enzyme lactase, which breaks down the lactose sugar into glucose and galactose, making it easier to digest.
There are several low-FODMAP milk alternatives, including almond milk, coconut milk, rice milk, and soy milk made from soy protein. However, it is important to check the ingredients list for added high-FODMAP ingredients. For example, oat milk is only low-FODMAP in small 30ml (1/8 cup) servings.
When choosing a milk alternative on a FODMAP diet, it is important to consider the nutrient content. Milk and other dairy products are a good source of calcium and protein, so it is important to choose a milk alternative that is fortified with calcium and other essential nutrients.
