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Low FODMAP milks

Sometimes low FODMAP recipes specify a ‘low FODMAP milk’ without indicating what that means in practice. I am guilty as charged of the above, so I thought I would put together this resource on low FODMAP milks to help you make a speedy decision.

Low FODMAP milks

Before we begin, a quick note. These posts are not intended to substitute medical advice, but to provide a quick and easy resource on your low FODMAP journey. I highly recommend consulting a medical professional prior to starting an elimination diet of any kind.

With that out of the way, let’s chat milk! These thresholds will be intermittently reviewed and updated to ensure they remain current with Monash’s research. They are current as of June 2025.

A side on image of an iced latte on a tessalted white tile table with a person pouring an espresso shot into the coffee in the background

Lactose free cows milk

Regular fat lactose free milk is low FODMAP in 257g (1 cup or 250ml) serves per person. It remains low FODMAP in serves of up to 500g per person.

Monash also has entry for A2 brand lactose free milk, which is low FODMAP in 250g (1 cup) serves whether it is light or full fat. Monash don’t specify an upper limit for A2 brand lactose free varieties.

FODMAP Everyday lists lactose free full fat milk and lactose free semi skimmed milk as being FODMAP free.

Cows milk

Regular fat cows milk is low FODMAP in 20g (1 tablespoon) serves. In 60g (1/4 cup) serves, it contains moderate amounts of lactose.

Reduced fat cows milk is low FODMAP in 15g (3 teaspoon) serves, which I find interesting. In 60g serves, it contains moderate amounts of lactose.

Skim milk is low FODMAP in 20g (1 tablespoon) serves. It contains moderate amounts of lactose in servings of 80g (1/3 cup) or more.

Evaporated cow milk (regular fat) is low FODMAP in 10g (2 teaspoon) serves. In 25g serves, it contains moderate amounts of lactose.

Sweetened condensed milk made from regular fat cows milk is low FODMAP in 7g (1 teaspoon) serves. In 26g (1 tablespoon) serves, it contains moderate amounts of lactose. I have a recipe for lactose free sweetened condensed milk here.

Oat milk

Oat milk is interesting because it has two different entries – one for the UK and one for everyone else.

In the UK, oat milk is low FODMAP in 140g (1/2 cup) serves. In 164g (2/3 cup) serves, it contains moderate amounts of GOS and fructans.

Elsewhere, oat milk is low FODMAP in 104g serves (6 tablespoon) serves. In 121g serves, it contains moderate amounts of GOS and fructans.

Monash doesn’t specify whether it’s the oats, the processing or something else that is the reason for this. I have a bit more information on the FODMAP content of oat milk here.

An aerial macro image of rolled oats on a white speckled stone benchtop

Almond milk

Almond milk is low FODMAP in 257g (1 cup) serves. Monash says that is remains low FODMAP in serves of up to 500g. FODMAP Everyday puts a maximum low FODMAP serve at 416ml.

Soy milk

Soy milk has two different entries as there are two main types of soy milk. This milk can be made with whole soy beans or with soy protein. The version with whole soy beans has a much lower FODMAP threshold than the version made with soy protein. This is because soybeans themselves are a GOS containing food (like other legumes).

Soy milk made with soy beans is low FODMAP in 35g (1 1/2 tablespoon) serves. In 44g (2 tablespoon) serves or more, it contains moderate amounts of GOS and fructan.

Soy milk made with soy protein is low FODMAP in 257g (1 cup) serves. Monash doesn’t currently specify an upper limit.

A side on moody photo of a hand holding out a muslin cloth filled with lactose free ricotta and squeezing out the liquid. The liquid falls into a ceramic bowl at the bottom of the image, and the white droplets contrast dramatically against the dark backdrop

Coconut milk

Coconut milk has a number of different entries in the Monash app. Firstly, coconut milk that contains inulin has no low FODMAP threshold. Inulin is a high FODMAP thickening ingredient and it is highly recommended you ensure any coconut product you use is free from inulin.

Regular fat canned coconut milk is low FODMAP in 60g serves (1/4 cup) per person. In 120g serves (1/2 cup) per person it contains moderate amounts of sorbitol.

Light canned coconut milk is low FODMAP in 60g serves and up to 500g serves. Again, make sure it contains no inulin.

UHT unsweetened coconut milk is low FODMAP in 180g (3/4 cup) serves. In 240g serves (1 cup) it contains moderate amounts of sorbitol.

Condensed sweetened coconut milk (regular fat) is low FODMAP in 25g serves (1 tablespoon) per person. In 85g serves (4 tablespoons) it contains moderate amounts of fructans.

Coconut milk powder is low FODMAP in 20g (1 tablespoon) serves. Monash doesn’t currently specify an upper limit.

For more information on coconut products and their FODMAP contents, see this post.

An aerial view of a white ceramic bowl filled with low FODMAP vegetarian laksa

Rice milk

Rice milk is currently listed as being low FODMAP in 224g serves on the Monash app. In 257g serves, it contains moderate amounts of fructans.

FODMAP Everyday list rice milk as being low FODMAP in serves of up to 1250ml. I am not sure what the discrepancy is.

Quinoa milk

Quinoa milk is low FODMAP in 257g (250ml or 1 cup) serves. In 328g (1 1/3 cup) serves, it contains moderate amounts of fructans.

FODMAP Everyday do not have an entry for quinoa milk so we have no comparison here.

Macadamia milk

Macadamia milk is low FODMAP in 240g (250ml or 1 cup) serves. However, it also remains low FODMAP in serves of up to 500g, according to Monash.

FODMAP Everyday lists macadamia milk as being FODMAP free.

A dark and moody image of a cappuccino being poured into a black ceramic mug. The cappuccino is being topped with contrasting latte art

More low FODMAP resources

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