Finding the right milk alternative can be a challenge when following the low FODMAP diet. Many traditional dairy products contain lactose, a high FODMAP sugar that can trigger IBS symptoms in some people. Milk is a great source of nutrition, with milk and dairy foods providing the bulk of calcium in our diet (essential for bone health). But, thankfully, there are plenty of low FODMAP milk alternatives in the UK which are fortified, making them comparable with the nutritional content of cow’s milk. These range from lactose free and plant-based milk options to lactose free yoghurts and desserts. Hopefully, if you’re following the low FODMAP diet, you can find a range that not only improves your gut health, but suits your taste too.

Lactose Free Cow’s Milk

If you enjoy the taste of dairy but struggle with lactose, lactose free cow’s milk is a great option. It has the same nutritional benefits as regular milk, including calcium and protein, but with the lactose removed. Most supermarkets offer skimmed, semi-skimmed and whole milk within their lactose free range. As this is widely available in UK supermarkets, it’s the perfect choice for tea, coffee, cereal and cooking if you like the taste of cow’s milk.

Almond Milk

Unsweetened almond milk is another popular low FODMAP choice. It’s light, slightly nutty and works well in tea, coffee, smoothies and porridge. Brands like Alpro and Rude Health offer unsweetened versions that are easy to find in UK stores. Almond milk is the best low FODMAP milk alternative after lactose free cow’s milk, offering good all-round nutrition in a low FODMAP form.

Oat Milk

Unfortunately, when people think low FODMAP, they reach for oat milk. It’s creamy and slightly sweet, making it ideal for barista-style coffee (but not so great in tea!). It’s widely available, even in small supermarkets, but on the low FODMAP diet, it needs to be restricted to no more than 40ml. So, in my opinion, I’d advise a more universal lactose free alternative.

Soy Milk

Soy milk can be tricky when following the low FODMAP diet. The FODMAP content depends on how it’s made—soy milk from soy protein is low in FODMAPs, but the more common UK versions made from whole soybeans are high in FODMAPs. Always check the label before purchasing and airing on the safe side, have no more than 50ml. When weighing up the options in a coffee bar, if your choice is a lactose free plant-based option, I’d advise choosing unsweetened almond milk.

Coconut Milk

Different types of coconut milk have varying FODMAP content. Coconut milk is great to add creaminess in Thai or Vietnamese cooking, but it’s gained in popularity as a lactose free, ‘healthy’ alternative. Airing on the side of caution, make sure you don’t have more than 125ml at a time. So, don’t be tempted to follow your Thai dish with a coconut dessert or latte.

Rice Milk

Rice milk is another suitable option, but should only be consumed in small servings (up to 200ml). It has a mild flavour and is often fortified with calcium and vitamins. However, it is naturally higher in carbohydrates, so it may not be the best choice for those watching their sugar intake.

Quinoa Milk

Quinoa milk is a lesser-known but nutritious option. It has a mild, nutty taste and is usually fortified with calcium and vitamin D. Whilst not as widely available as other alternatives, some health food stores and online retailers do stock it.

Macadamia Milk

Macadamia milk is a creamy, nutty alternative that is naturally low in FODMAPs. It’s gentle on digestion and works well in hot drinks, baking and cereals. This option can be more tricky to find though. However, it can be found in health food shops and online retailers.

Hemp Milk

Made from hemp seeds, this plant-based milk is rich in omega-3 fatty acids and naturally low in FODMAPs. It has a slightly earthy taste and works well in smoothies and hot drinks. Brands like Good Hemp provide fortified versions available in UK supermarkets. Again though, this may be more difficult to find in your local supermarket, but you could use this for up to 250ml at a time.

Choosing the best low FODMAP Milk Alternative

When selecting a low FODMAP milk alternative, consider:

• FODMAP content – Stick to options tested and confirmed as low FODMAP in suitable portion sizes
• Find low FODMAP milk alternatives – Unless you supplement your diet with calcium and vitamin D, milk and dairy are an essential part of your diet. These foods provide essential nutrients that are difficult to find in useful quantities in other foods. So please, don’t just cut out dairy – find a suitable alternative
• Fortification – Choose options with added calcium and vitamins D and B12, especially if you follow a dairy-free diet
• Sweeteners and additives – Always opt for unsweetened versions to avoid unnecessary sugars and artificial ingredients

Other Lactose Free Options

Supermarket shelves have a plethora of lactose free alternatives currently. From custard to ice cream, yoghurt and cheese. Personally, I consider Alpro Custard and Swedish Glace ice cream to be better than their lactose-containing counterparts. Many stores sell their own brand lactose free yoghurt and lactose free Greek Yoghurt seems widely available. Regarding cheese and the low FODMAP diet: a small amount of Cheddar, Brie or Feta is allowed as part of the low FODMAP diet. However, if you want to indulge a bit more, go for the lactose free cheese option.

Take Control of Your IBS Today

If you’re tired of feeling stuck, confused or restricted by your IBS symptoms, professional support could be the missing piece of the puzzle. Rather than guessing your way through the low FODMAP diet, let’s see how a FODMAP Dietitian can transform your IBS journey and guide you towards long-term success.

Change your life in just three sessions

Need help to manage your IBS symptoms? I’m based in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I’m available for advice and support between sessions and I’ll send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.

To help you decide it this is the right approach for you, see my webpage about IBS treatment.

Disclaimer: This blog is for informational purposes only and should not be considered medical advice. If you are experiencing persistent problems with your gut health, please consult a healthcare professional.