Choosing the Best Milk for IBS sufferers (Includes 8 options and brands)

Are you looking for the best milk for IBS sufferers? Finding suitable milk options can be challenging if you love milk but have been recently diagnosed with IBS.

Luckily, there are IBS-friendly milk alternatives. From lactose-free options to plant-based varieties, you can enjoy your favorite drinks without worrying about IBS symptoms.

In this article, we will explore the best milk for IBS sufferers, their benefits and provide you with a list of options.

The best milk for IBS sufferers

Many low FODMAP milk options are available, and one depends on personal preferences, such as taste and dietary choices.

Whether you follow a plant-based diet or prefer a specific flavor, there are options to suit your needs.

1. Lactose-free milk

From a nutritional perspective, cow’s lactose-free milk offers benefits similar to regular cow’s milk in that it contains protein, calcium, vitamin D, and B12 (1, 2).

Lactose-free milk is a fantastic option for those with lactose intolerance. Lactose, the sugar in cow’s milk, can trigger IBS symptoms in some people. 

You can read about lactose intolerance in our post here: ‘Understanding lactose intolerance: symptoms, diagnosis, and management strategies’. 

Lactase is an enzyme added to lactose-free milk that breaks down lactose into simple sugars, making it easier to digest (3).

Lactose-free cow’s milk is low FODMAP in a serving of 250 ml or one cup (4). You can find lactose-free milk at most grocery stores.

Examples of popular lactose-free milk brands available include Arla Lactofree Milk and Tesco Lactose-Free Milk, both of which are widely accessible in grocery stores.

You can find the 10 best lactose-free milk options according to a dietitian here. 

Best Plant-Based Milks

Plant-based milks, such as almond, coconut UHT, and soy milk made from soy protein, hemp, rice, and cashew, are great dairy-free alternatives for IBS (5). 

While most dairy-free milks are lower in protein than cow’s milk, soy milk stands out as a notable exception.

Plant-based milks typically lack certain nutrients found in cow’s milk, so opt for fortified varieties with essential vitamins like B12, D, calcium, and iodine for a balanced diet (6).

When choosing dairy-free alternatives, remember to check labels to avoid high FODMAP ingredients like:

• Agave syrup
• Certain sweeteners (You can read more here: ‘Which sweeteners are low FODMAP? Dietitian advice for IBS’)
• High fructose corn syrup
• Honey (You can read more here: ‘Honey – Is it low FODMAP?’)
• Inulin (You can read more here: ‘Inulin and the low FODMAP diet’)
• Molasses syrup

2. Soy milk

Soy milk is a popular alternative to cow’s milk, offering similar protein content, but its FODMAP levels vary depending on processing methods.

You can read more about soy milk in our post: ‘Is soy low or high FODMAP?’ 

Soy milk made from soy protein is low FODMAP at 257 ml or one cup because it undergoes a process that removes the FODMAP, galacto-oligosaccharides (GOS) (7). 

On the other hand, soy milk derived directly from soybeans can be high in FODMAPs, making it suitable only in small amounts of around 30 to 40 ml. 

Finding soy milk made from soy protein can be challenging outside Australia, where availability is more common. But here are some options you can try:

• Woolworth Soy Milk 
• So Good Soy Milk 
• 8th Continent Soy Milk 

3. Almond milk

Almond milk is a popular non-dairy choice. It achieves a creamy texture and nutty flavor through soaking, grinding, and straining raw almonds.

You can read more about almonds in our post here: ‘Are almonds low FODMAP?’ 

Almonds are nutrient-rich, packed with protein, healthy fats, vitamin E, and calcium, contributing to overall health benefits (8). 

While Monash University classifies whole almonds as high FODMAP, almond milk contains minimal almonds, making it low FODMAP and suitable for people with IBS.

A low FODMAP serving is 240 ml or 1 cup of almond milk (9). Here are some almond milk options available in stores: 

• ActiLeaf Almond milk 
• Alpro Almond Drink 
• Australia’s Own Organic
• Better Than Milk Organic Almond 
• Blue Diamond Almond Breeze Drink 
• Elmhurst Milked Almonds 
• MALK almond milk 
• Plenish Almond Milk 
• Rude Health Almond Original 
• Three Trees Original Almond Milk 

4. Macadamia nut milk

Macadamia nut milk offers a creamy texture and nutty flavor, along with being a rich source of healthy fats, vitamins, and minerals such as vitamin E, manganese, and iron (10). 

According to Monash University, macadamia milk is low FODMAP, making it suitable for those with IBS when consumed in a serving size of 250 ml or 1 cup (11). 

For a delicious option, you can try Milkadamia’s macadamia nut milk. 

5. Quinoa milk

Quinoa milk offers an earthy, nutty flavor similar to oat milk. It is a low FODMAP option when consumed in a 250 ml or one cup serving (12). 

You can read more about quinoa in our post here: ‘Is quinoa low FODMAP?’ 

Nutritionally, quinoa milk provides a good source of protein, fibre, and essential minerals like magnesium and iron (13). 

Suzie’s Unsweetened Quinoa Milk Beverage is a good quinoa milk to try. If you do not like quinoa’s unique taste, you might prefer other plant-based milks.

6. Hemp milk

Hemp milk comes from hemp seeds. It is dairy-free and nut-free, making it suitable for those who have nut allergies.

It has a slightly nutty taste and is rich in healthy fats, proteins, and minerals like calcium, magnesium, and iron (14). 

A low FODMAP serving size of hemp milk is 120 ml or ½ cup (15). Consuming more than this can introduce moderate amounts of fructans.

You can find out more about fructans in our post: ‘Fructans, are you intolerant to them?’ 

If you want to try hemp milk, you can try Good Hemp Seed Drink. 

7. Rice milk

Rice milk is made from cooked rice and water. It offers a smooth, slightly sweet flavor, perfect for smoothies and baking. 

From a nutritional standpoint, rice milk manufacturers often fortify it with calcium, vitamin D, and other essential nutrients to match the benefits of cow’s milk (16). 

Rice milk is low FODMAP in servings up to 200 ml or ¾ cups (17). Servings larger than 250 ml are high in FODMAPs due to the fructan content.

You can read more about rice in our post: ‘Is rice low FODMAP?’ 

Popular options for rice milk include:

• Alpro Rice Original 
• Better Than Milk Organic Rice + Calcium 
• Koita Rice Milk 
• Provamel Rice Milk 
• Rice Dream Original with Added Calcium 
• Rude Health Brown Rice Milk 
• Vitasoy Rice Milk 

8. Coconut milk

Coconut milk, made by blending coconut meat with water, boasts a creamy texture and sweet flavor. It is a popular choice for smoothies, curries and various dishes.

It is naturally rich in fat and fat-soluble vitamins such as Vitamin A, D, E and K (18). However, not all types of coconut milk are low in FODMAP, so it’s important to choose wisely.

Unsweetened UHT coconut milk is considered low FODMAP up to 180 ml or ¾ cup, but larger servings may contain sorbitol, a FODMAP (19).

Sweetened UHT coconut milk remains low FODMAP up to 120 ml or ½ cup, but larger amounts may include fructans, another FODMAP (20).

You can read more about the coconut milk FODMAP content here. 

Here are some coconut milk options:

• Alpro Coconut Original 
• Asda Long Life Coconut Milk 
• Koko Coconut UHT Drink 
• Morrisons Coconut UHT Milk 
• Plenish Coconut Milk 
• Rude Health Coconut Organic 
• Tesco Coconut Drink 

Summary

Enjoy these top eight milk options ideal for IBS sufferers. Lactose-free milk offers the same nutrition as cow’s milk, perfect for those with lactose intolerance.

For those on a plant-based diet, explore dairy-free alternatives such as soy, almond, macadamia nut, quinoa, hemp, rice, or coconut milk.

However, be sure to check the low FODMAP serving sizes and ingredient labels to avoid added FODMAP ingredients to these alternatives.