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 February 2025.
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.
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.
Monash differentiate low fat milk and skim milk in their app, although they don’t specify what the difference is and how it relates to the entries. Either way, 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 35g 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.
Almond milk
Almond milk is low FODMAP in 240g (1 cup) serves. Monash doesn’t specify an upper limit or what the FODMAP in question might be. The FODMAP in whole almonds and almond meal is GOS, so for now we can assume that almond meal contains GOS once it exceeds a certain quantity.
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 high GOS in 128g (1/2 cup or 125ml) serves. Monash doesn’t currently specify any lower thresholds.
Soy milk made with soy protein is low FODMAP in 157g (1 cup) serves. Monash doesn’t currently specify an upper limit.
Monash also has an entry for sweetened soy milk with a Taiwanese flag. This variety of soy milk is low FODMAP in 62g serves and contains moderate fructans after it exceeds serves of 73g.
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.
UHT sweetened coconut milk is low FODMAP in 120g (1/2 cup) serves. In 144g serves (150ml) it contains moderate amounts of fructans.
Condensed sweetened coconut milk (regular fat) is low FODMAP in 40g serves (2 tablespoons) 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 the post.
Rice milk
Rice milk is currently listed as being low FODMAP in 200g (3/4 cup or 200ml) serves on the Monash app. Monash don’t have an upper limit or specify what FODMAP this might contain.
White rice is a very low FODMAP ingredient so I can only speculate that Monash simply haven’t updated the entry for rice milk. Otherwise, it might be something to do with how rice milk is processed.
Whatever the reason, I will update the post when more information becomes available.
Quinoa milk
Quinoa milk is low FODMAP in 240g (250ml or 1 cup) serves. Monash doesn’t currently specify an upper limit or what the FODMAP in question might be.
Macadamia milk
Macadamia milk is low FODMAP in 240g (250ml or 1 cup) serves. Monash doesn’t currently specify an upper limit or what the FODMAP in question might be.
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