Those on a low FODMAP diet should normally avoid dairy products like milk. It contains a lot of FODMAPs and frequently causes other digestive problems. Fortunately, there are many alternative varieties of milk to choose from. One of these is oat milk, but is Oat milk low in FODMAP?
Is Oat Milk Low FODMAP?
Although oat milk is high in FODMAPs, that doesn’t imply you can’t use it. It’s still low FODMAP if you’re careful and just use 30ml servings – the right quantity for most meals and drinks.
On A FODMAP Diet, You Can Drink Oat Milk
Oat milk is typically regarded as a high FODMAP beverage, so it should be used cautiously.
Oat milk is high in sugars, which can be problematic for people who have IBS or other digestive disorders or intolerances. If you like oat milk as a lactose milk substitute, you’re in luck since you can still use a little amount of it once you’ve completed any elimination or exclusion phases of the diet.
If you’re on a restrictive phase of an elimination diet, it’s advisable to avoid oat milk entirely and gradually reintroduce it once you’ve moved on to a later phase or an introduction phase.
In this manner, you can see for yourself whether or not oat milk is harmful to your health.
Portion Of Oat Milk To Consume
It is recommended in the UK that you keep your portions small, around 30ml per potion. This is the right quantity of lactose-free milk to add to your tea or coffee.
FODMAP Tip: Oat Milk (about 30ml) is low in FODMAPs.
Oat Milk: How To Use It
Milk, in any form, is a flexible item that can be utilized for a variety of purposes, including drinks, dishes, and even baking! Here are a few recipes that only require a small amount of oat milk to keep your FODMAPs low.
1. Make Drinks Using Oat Milk
The most obvious application for oat milk is as a beverage. The minimal amount you are permitted to drink is insufficient. However, as an addition to tea or coffee, it’s ideal! It also gives your drink a lovely oats flavor that you won’t get with dairy milk.
2. Porridge Made With Oat Milk
Add a dash of oat milk to your breakfast porridge to make it more interesting. It has a lovely creamy texture and flavor that elevates your breakfast experience. It’s also simple to do. Make your porridge as usual, then whisk in a tablespoon of oat milk.
3. Incorporate Oat Milk Into Your Recipes
Use oat milk as a substitute in your cooking to save calories and FODMAPs. Many creamy sauce recipes call for the use of milk or cream. Use oat milk instead of regular milk whenever you need a splash of moisture.
Alternative Milk Ingredients
Aside from oat milk, there are a variety of non-dairy milk options available on the market. However, are these vegan milk substitutes low or high in FODMAP?
1. Milk From Almonds
You probably already know that almond milk offers several health advantages over cow’s milk, particularly for IBS sufferers. Almond milk is classified as Low FODMAP because it only makes up about 2% of the milk. Monash University (2015) recommends only consuming up to 250ml (one cup) of almond milk because too much can make it High in FODMAP.
2. Coconut Cream (Small Serves Low FODMAP)
Larger serving sizes (150ml or more) of UHT coconut milk, on the other hand, have moderate to high oligosaccharide levels and should be avoided. This includes sticking to the safe low-FODMAP serving size of 125mls (1/2 cup) while using coconut milk.
3. Milk without Lactose (Low FODMAP)
Lactose-free milk is produced by treating cow’s milk with the enzyme called lactase. It breaks lactose into glucose and galactose, which our bodies can easily absorb without causing any discomfort in the digestive system. Lactose-free milk is low in FODMAP and can be consumed in 250ml (1 cup) serving sizes. If lactose-free milk causes you problems, you may have a dairy intolerance and should see a dietician.
4. Soy Protein Is Used To Make Soy Milk (Low FODMAP)
Low FODMAP soy milk is produced from soybean protein whole soybean milk, on the other hand, is high in FODMAPs, so check the ingredients list to determine if the milk is made entirely of soy protein. Soy milk produced from soy protein is more readily available in New Zealand and Australia.
5. Hemp-Based Milk (Low FODMAP)
Hemp milk is made by soaking and finely grinding hemp seeds in water, and it has a somewhat nutty, creamy taste. Hemp milk has a low FODMAP content and can be consumed in 250ml (1 cup) servings.
6. Milk From Rice (Low FODMAP)
When Monash University first tested rice milk in 2015, it was thought to be high in FODMAP. However, Monash University research showed that rice milk has a low FODMAP content in 200ml servings (Muir, 2016).
You might be wondering how that’s feasible. Rice milk is prepared with enzymes that break down the starch in the rice. Certain starch-derived oligosaccharides are digestible. During FODMAP testing, these digestible oligosaccharides were mixed up with the fructans and GOS, resulting in a falsely high FODMAP value.
Monash University has created a novel testing process that distinguishes between different forms of oligosaccharides, resulting in more precise results. If you want to drink rice milk, make sure to use the 200ml low FODMAP serving size, as larger servings can contain more fructans.
Final Thoughts
Although oat milk is rich in FODMAPs, it can still be used in small doses. We advocate avoiding it throughout any restriction phase of a diet and gradually reintroducing it in small amounts of 30ml.
Fortunately, this modest amount is just right for your morning coffee.
Low FODMAP milk choices include lactose-free milk, almond milk, hemp milk, coconut milk, soy milk, and rice milk, manufactured from soy protein.
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