Is Oat Milk Low FODMAP?
As someone with IBS, I know how difficult it can be to navigate the world of food and find what works best for you. Finding suitable alternatives to your favorite foods and beverages can be daunting if you follow a low FODMAP diet. Oat milk is a popular alternative that has gained significant attention recently. So you may want to know, is oat milk low FODMAP?
Understanding the Low FODMAP Diet
The low FODMAP diet was initially developed by researchers at Monash University in Australia to assist individuals with irritable bowel syndrome (IBS) and other digestive disorders. The diet avoids foods high in FODMAPs, including certain fruits, vegetables, grains, and dairy products. Reducing your intake of these foods can reduce the gas and bloating in your digestive system.
There are three phases of the low FODMAP diet. The first phase involves eliminating high FODMAP foods for two to six weeks. The second phase involves reintroducing these foods one at a time to determine which ones trigger your symptoms. The final phase involves creating a long-term diet plan that avoids high FODMAP foods that trigger symptoms while allowing you to eat various foods.
What is Oat Milk?
Oat milk is a plant-based alternative made from oats and water. It has a creamy texture and a slightly sweet taste. Oat milk is a good option for people who are lactose intolerant or who have a milk allergy. It’s also vegan and contains no cholesterol.
Is Oat Milk Low FODMAP?
So, is oat milk low FODMAP? The answer is yes and no. Oats are low in FODMAPs, but how oat milk is processed can sometimes add high FODMAP ingredients.
For example, some oat milk brands add inulin to improve the texture by producing a gelling effect. While inulin is naturally present in foods like onions, garlic, and chicory root, it is also added to various food products. When added to food and beverage products, inulin acts as a prebiotic fiber, increasing its overall fiber content. However, inulin can cause digestive issues in some people, especially those with IBS, because inulin is a type of FODMAP, an oligosaccharide.
Other brands may add sweeteners high in FODMAPs, such as agave or honey, that are both high FODMAP in 1 tablespoon servings. It’s essential to read the ingredients list carefully to ensure that the oat milk you’re buying is low FODMAP. Additionally, some people may experience digestive issues due to the common addition of carrageenan, a thickener, to plant-based milk.
Recommended serving sizes
The Monash FODMAP Facebook page reported Monash has recently retested oat milk, providing the latest recommended serving sizes as of June 2023.
- Low FODMAP oat milk servings in the United Kingdom (UK) is up to ½ cup serving (4.94 ounces or 146 ml).
- Low FODMAP oat milk servings outside the UK are up to 6 tablespoons per serving (3.67 ounces or 109 ml).
- Moderate servings of oat milk contain a moderate amount of oligosaccharides, both galactooligosaccharides (GOS) and fructans. Moderate servings are ⅔ cup (5.78 ounces or 171 ml) of oat milk in the UK and ½ cup (4.27 ounces or 126 ml) outside the UK.
- High servings of oat milk contain high amounts of both GOS and fructans and should be avoided to prevent digestive symptoms. A high serving size of oat milk in and outside the UK is 1 cup (8.62 ounces or 255 ml).
Another option is making your own oat milk that avoids any added high FODMAP ingredients. Here is a homemade oat milk recipe.
Benefits of Including Oat Milk in a Low FODMAP Diet
As we have just learned, individuals can tolerate oat milk well on a Low FODMAP diet as long as they limit serving sizes and actively check the ingredients to avoid any added high FODMAPs.
There are several benefits to including oat milk in your low FODMAP diet. First, it’s a good calcium and vitamin D source essential for bone health. Many people who are lactose intolerant or have a milk allergy struggle to get enough of these nutrients in their diet.
Finally, you can use oat milk as a versatile ingredient in various recipes, replacing dairy milk in baking, smoothies, and coffee drinks.
How to Choose a Low FODMAP Oat Milk
When choosing oat milk low in FODMAPs, there are a few things to remember.
- Check the ingredients list to ensure no high FODMAP ingredients like inulin, honey, or agave. Look for brands that use simple ingredients like oats, water, and salt.
- It’s also important to note that some oat milk brands are fortified with calcium and vitamin D, while others are not. Choose a fortified brand if you’re looking for a milk alternative that’s a good source of these nutrients.
- Finally, some people with IBS may be sensitive to carrageenan, so it’s best to choose oat milk that doesn’t contain this ingredient.
- Also, remember to limit the portions to the recommended servings according to the Monash app.
Ways to Incorporate Oat Milk
There are plenty of options if you’re looking to incorporate oat milk into your low FODMAP diet. Use the recommended serving sizes to prevent digestive issues.
- Try making a smoothie with an appropriate low FODMAP serving of oat milk, ⅓ cup of raspberries, 1 cup of blueberries, and ice.
- Add to your favorite low FODMAP cereal, such as cornflakes or oatmeal.
- Make this delicious high-fiber Oat Milk Chia Pudding!
- Another option is this Flaxseed Pudding.
Other Low FODMAP Milk Alternatives
Here are some ideas if you’re not a fan of oat milk or are looking for other low FODMAP milk options. Recommended serving sizes are from the Monash University app.
Almond milk
Almonds are low in FODMAPs, so almond milk is a good option for people on the low FODMAP diet. Look for brands that don’t contain added sweeteners or thickeners like carrageenan. Almond milk is safe to consume and is low in FODMAPs in 1 cup or 250 ml servings per meal.
Coconut milk, light, canned
Coconut milk makes a delicious addition to many recipes, mainly vegan, paleo, or Thai recipes. While on a low FODMAP diet, you can enjoy up to ¼ cup per meal.
Coconut milk, long life (UHT)
This type of coconut milk is the shelf-stable kind you find on the shelves in your local grocery store. These are low FODMAP and get the “green light” from Monash in up to 125 ml or ½ cup per meal. A serving of 150 ml has moderate amounts of fructans.
Hemp milk
This milk alternative is made from hemp seeds and water. It has a nutty, earthy flavor and is a good source of omega-3 fatty acids. You can enjoy hemp milk while on a low FODMAP diet of up to ½ cup or 125 ml per meal. One cup of hemp milk has a moderate amount of fructans and may cause digestive issues.
Lactose-free cow’s milk
The lactose in cow’s milk causes digestive issues in some people. But lactose-free milk is low in FODMAPs! So enjoy up to 1 cup or 250 ml per meal.
Macadamia milk
Another tasty low FODMAP option is macadamia milk. It is made by soaking the nuts, then blending and filtering them into a creamy consistency. The flavor is slightly sweet, with a hint of vanilla. And you can enjoy this milk safely up to 1 cup or 250 ml per meal on a low FODMAP diet.
Rice milk
Milled rice and water create rice milk, which is another low FODMAP option. Enjoy rice milk up to 200 ml or ¾ cup per meal. Large servings that are greater than 250 ml are high in fructans and should be limited. And it’s important to note that rice milk is not a good source of protein or other nutrients, so it’s best to use it in moderation.
Soy milk made from soy protein
When soybeans are used to make soy milk, they contain high levels of FODMAPs, particularly galactooligosaccharides. However, you can safely enjoy soy milk made from soy protein, with up to 1 cup or 250 ml per meal. If you live in the United States, most soy milk is the high FODMAP kind, but 8th Continent Soymilk is low in FODMAPs since it is made with soy protein.
Quinoa milk, unsweetened
Lastly, another plant-based milk alternative is quinoa milk. Feel free to enjoy up to 1 cup or 250 ml per meal of unsweetened quinoa milk.
Conclusion
Oat milk can be a great option for people following a low FODMAP diet within the recommended portions. Remember to check the Monash University App for the latest recommended servings of oat milk. And also, check ingredients since some oat milk brands may contain high FODMAP ingredients like inulin or sweeteners.
