Which milk is best for your gut? A guide to low fodmap & gut-friendly milk alternatives
Cow’s milk, soy, almond, oat or even tiger nut? Here’s how to choose the right milk for your body (and belly).
Milk is one of those pantry staples that can trigger a lot of questions if you’re following a low fodmap diet or managing gut symptoms like bloating, gas or irregularity. From lactose to galacto-oligosaccharides (GOS), many fodmaps hide in your favourite morning pour - and different milk types vary wildly in how they impact your gut.
But gut-friendliness isn’t just about fodmaps. Milk is also a key source of protein, healthy fats, and calcium - nutrients that matter whether you’re plant-based, dairy-free or somewhere in between.
In this blog, we break down the different milk options available in Australia - including new additions like tiger nut milk - and help you understand their fodmap status and nutrition profile. Plus, Mary and Jo do a taste-test. Want to know which milk tastes the best?
What milk can you drink on the low fodmap diet?
When it comes to milk, the options are now plentiful. Whether you’re looking for dairy-free, low-lactose or simply something that won’t upset your tummy, there’s a milk for you. Here’s a summary of the recommended low fodmap serving size of Australia’s most popular milks.
Cow’s milk (regular)
Regular cow’s milk is nutritious but high in lactose, making it unsuitable for those with IBS or on a low FODMAP diet - unless you want to stick to a really, really small serving size. Lactose-free milk has a similar taste and texture, minus the lactose. This is your best bet if you want to stay dairy-based without triggering symptoms. Here’s how you can save money by making your own lactose-free milk →
Our favourite combo is Superflora French Bean Vanilla blitzed with lactose-free milk! Why? Because it’s just an easy, slightly sweeter swap. In a week, you wont even notice the difference.
Soy milk (protein-based)
Soy milk made from soy protein (not whole soybeans) is Monash-approved in 250ml servings. It’s high in protein, fortified with calcium, and gut-friendly.
In our taste-test (see results below) Mary was pleasantly surprised by the soy milk. She feels that soy milks have come along way since her last taste-test and can see it working well in her coffee and cereal. It’s definitely creamy but less heavy and textural than it used to be decades ago. Given the price and nutritional profile, soy is definitely worth trying (or re-trying if it’s been a while).
Oat milk
Oat milk is creamy and sweet-ish but only low fodmap in small amounts. Stick to <105ml if you’re in the elimination phase. In a serving size of 1/2 cup, oat milk contains fructans and galacto-oligosaccharides. Oat milk has gained immense popularity as a milk replacement in Australia with the market now worth $196M per year. But to be honest… Mary and Jo were left scratching our heads at the popularity of oat milk after the taste-test and given the low fodmap serving size and its nutritional profile, we both agree that there are better options. But we get that we’ve probably just offended all those Aussies that love their oat-milk lattes!
Tiger nut milk
Despite the name, tiger nuts are actually tubers—not nuts—so this milk is nut-free and potentially great for sensitive guts. Earthy, creamy, and gaining popularity fast - particularly now that there are local manufacturers! And it’s certified low fodmap!
On the plus side, tiger nut milk has a FANTASTIC sustainability record (woot!) and an equally impressive nutritional profile. But… keep reading for our thoughts about the taste.
Almond milk
A lighter option with a gentle, nutty taste. Lower in protein but good for those avoiding soy or dairy. Almond milk remains low in fodmaps in a serving size of up to 500g (2 cups). While its nutty taste is distinctive, its texture is smooth and creamy – making it a good option for coffee, cereal and cooking. For those worried about the taste being over-powdering, both Mary and Jo described it was neutral in flavour. And it’s really widespread so easy to access and affordable, but… given the nutritional profile, we think there are better options.
Coconut milk (UHT, Long-Life Carton)
Tropical and rich, but not very filling. Best enjoyed in smaller amounts or blended with other low fodmap options due to its sorbitol content. Because the recommended low fodmap serving size is low-ish, many people combine it with almond milk. The taste is undeniable so this is not a milk that you can disguise. If you don’t like coconut, then keep looking.
The taste test
So which milk tastes the best?
Jo & Mary did a blind taste-testing of 7 different milks - rice, oat, coconut, almond, soy, tiger nut and lactose-free cow’s milk. For full transparency, Jo is addicted to loose-leaf English Breakfast tea which she prepares in a pot, with milk on the side, three times a day. She has weaned herself off regular cow’s milk due to her IBS and has now converted to lactose-free milk. Given this context, here are her thoughts about the plant-based milks we tested:
None of the plant-based milks are going in my tea - period! But… I was pleasantly surprised by the coconut milk. Yes, it has a strong coconut flavour but it would taste great on granola or paired with Superflora French Bean Vanilla shake. Unfortunately, the downside is that the recommended low fodmap serving size is quite low. I tried pairing it with almond milk when making up my Superflora shake but was worried about stacking. Next time, I’d try 180ml of coconut milk and then just top up with water. Both the almond and rice milks were drinkable - both quite neutral and sweetish. But alas, I’m not a fan of the soy, oat or sadly the tiger nut. And I really, really wanted to like the tiger nut the best. In fact, given the sustainability record of tiger nut milk, I’m going to try the Barista version (I bought the original, but have since heard that the Barista version is tastier). I’ll keep you updated.
Mary, on the other hand, is far more flexible in her milk choices (probably as a result of having more exposure to plant-based milks when she was vegan). Before we started, she was the most hesitant about revisiting soy milk. But after the taste-test, here are her thoughts:
I was pleasantly surprised by the soy milk. I used to drink it begrudgingly but it turned out to be my favourite and I think I’m going to go back to drinking it regularly! The rice, almond and coconut milks were OK (but maybe not in my morning coffee) but the oat and tiger nut were big misses for me. I paired the soy milk with my Superflora Rich Chocolate shake and it was my clear winner.
The Bottom Line: choose the milk that works for your gut and your taste-buds.
Taste-buds supplied by: Noisy Guts co-founders Dr Josephine Muir and Dr Mary Webberley.