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.
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 August 2026.
Lactose free cows milk
Regular fat lactose free milk is 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 258g (1 cup) for the full fat variety and 260g (1 cup) for light. Monash don’t specify an upper limit for A2 brand lactose free varieties.
FODMAP Friendly 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 up to 60g (1/4 cup) serves per person.
Reduced fat cows milk is low FODMAP in up to 60g (1/4 cup) serves per person.
Skim milk is low FODMAP in up to 80g (1/3 cup) serves per person.
Evaporated cow milk (regular fat) is low FODMAP in up to 25g serves per person.
Sweetened condensed milk made from regular fat cows milk is low FODMAP in up to 26g (1 tablespoon) serves. 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 up to 164g (2/3 cup) serves per person. In larger serves, it contains moderate amounts of GOS and fructans.
Elsewhere, oat milk is low FODMAP in up to 121g serves per person. In larger serves, it contains moderate amounts of GOS and fructans.
Monash doesn’t specify whether it is 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.
Almond milk
Almond milk is low FODMAP in serves of up to 500g. FODMAP Friendly 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 up to 44g (2 tablespoon) serves per person. In larger serves, it contains moderate amounts of GOS and fructan. There are a few different entries for soy bean based milk on the Monash app depending on the country.
Soy milk made with soy protein is low FODMAP in 260g (1 cup) serves. Monash doesn’t currently specify an upper limit.
FODMAP Friendly says that soy milk made with soy beans is low FODMAP in up to 16ml serves. They also say that soy milk made with soy protein is low FODMAP in up to 500g serves.
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 up to 120g serves (1/2 cup) per person. In larger serves, it contains moderate amounts of sorbitol.
Light canned coconut milk is low FODMAP in up to 500g serves per person. Again, make sure it contains no inulin.
UHT unsweetened coconut milk is low FODMAP in up to 253g serves (1 cup) serves per person. In larger serves, it contains moderate amounts of sorbitol.
Condensed sweetened coconut milk (regular fat) is low FODMAP in up to 85g serves (4 tablespoons) per person. In larger serves, 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.
Rice milk
Rice milk is currently listed as being low FODMAP in up to 265g (1 cup) serves per person. In larger serves, it contains moderate amounts of fructans.
FODMAP Friendly list rice milk as being low FODMAP in serves of up to 1250ml.
Quinoa milk
Quinoa milk is low FODMAP in up to 328g (1 1/3 cup) serves per person. In larger serves, it contains moderate amounts of fructans.
FODMAP Friendly do not have an entry for quinoa milk so we have no comparison here.
Macadamia milk
Macadamia milk is low FODMAP in up to 500g serves per person.
FODMAP Friendly lists macadamia milk as being FODMAP free.
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