Is Almond Milk Low FODMAP? The 2025 Science-Based Guide

Is Almond Milk Low FODMAP

If you’re following the Low FODMAP Diet, you’ve probably found yourself in the supermarket wondering: Is almond milk low FODMAP? The answer, thankfully, is yes, in the right amount.

With more and more people choosing plant-based milks for their gut health, it’s important to understand how almond milk fits into a low FODMAP lifestyle. This article will guide you through the latest 2025 research from Monash University, practical serving tips, and how to choose the right almond milk for your digestion.


Understanding Almond Milk and FODMAPs

What Are FODMAPs, Again?

FODMAPs are fermentable carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) that can trigger bloating, gas, and abdominal pain in sensitive individuals, especially those with IBS or SIBO.

The Low FODMAP Diet, developed by researchers at Monash University, helps people identify which FODMAP groups they react to and in what quantities.

Almonds vs. Almond Milk

Whole almonds are naturally high in GOS (galacto-oligosaccharides), a type of oligosaccharide FODMAP. According to the 2025 Monash FODMAP update, almonds are now rated amber (moderate FODMAP) due to their GOS content, meaning that smaller serves may be tolerated by some people, but larger serves can cause symptoms.

However, almond milk is a different story. Because it’s made by soaking and straining almonds, the resulting liquid contains only a small amount of almond solids, and therefore, far less GOS.

Is Almond Milk Low FODMAP?

The Short Answer

Yes, almond milk is low FODMAP in small serves.

According to Monash University testing, 1 cup (250 ml) of almond milk made from almonds (not soy or other bases) is generally low in FODMAPs and suitable for the elimination phase of the diet.

Why It Matters How It’s Made

Not all almond milks are created equal. The FODMAP content can vary depending on:

  • Almond concentration: Some brands use as little as 2% almonds, others up to 10%. The higher the almond percentage, the higher the GOS content.
  • Added ingredients: Watch for inulin, chicory root fibre, or honey; all high FODMAP additives.
  • Sweeteners and thickeners: Avoid varieties with high-fructose corn syrup, agave syrup, or excess gums if you’re sensitive.

When in doubt, choose unsweetened almond milk with a short, simple ingredient list: water, almonds, salt, and calcium fortification.

The 2025 FODMAP Update on Almonds

The 2025 Monash University Food Reintroduction Update confirmed that almonds still contain GOS, but tolerance depends on portion size.

  • Whole almonds: Low FODMAP at up to 10 nuts (about 12 g).
  • Almond milk: Low FODMAP at up to 250 ml per serve.

This means almond milk remains a safe and gentle dairy-free alternative for most people in the elimination phase.

💡 Tip: Always double-check the Monash FODMAP App for the latest serving sizes before reintroducing foods.

Comparing Almond Milk with Other Plant-Based Milks

Almond vs. Soy Milk

Soy milk made from whole soybeans remains high FODMAP due to its GOS and fructan content, as confirmed again in the 2025 Monash update.
However, soy milk made from soy protein isolate (common in some brands) can be low FODMAP. Always check the label to know which type you’re buying.

Almond vs. Oat Milk

Oat milk can be moderate to high FODMAP, depending on the serving and the production method. Typically, up to 60 ml (¼ cup) may be tolerated, but larger serves are not recommended during the elimination phase.

Almond vs. Lactose-Free Dairy Milk

Lactose-free cow’s milk is naturally low FODMAP and a good choice for those who tolerate dairy proteins but not lactose. Almond milk is better for vegans or those avoiding dairy completely.

How to Use Almond Milk on a Low FODMAP Diet

Almond milk’s mild flavour and versatility make it easy to incorporate into your daily diet. Here are some ideas:

  • In your morning coffee or tea: A splash of almond milk adds creaminess without the lactose.
  • For smoothies: Blend with low FODMAP fruits like kiwi, pineapple, or strawberries.
  • In porridge or overnight oats: Use up to 250 ml per serve, and choose certified low FODMAP oats.
  • In baking: Substitute for dairy milk in pancakes, muffins, and sauces; the taste is subtle and pleasant.

Common Pitfalls to Avoid

Even though almond milk is low FODMAP, it’s easy to stumble on hidden triggers:

  1. Overpouring: More isn’t always better; stay within the 250 ml guideline.
  2. Sweetened versions: Fructose-based sweeteners can turn a low FODMAP drink into a high one.
  3. “Almond drink blends”: Some combine almond milk with oat or soy bases, which can raise FODMAP content.
  4. Additives: Watch out for inulin, chicory, or fibre-enriched options.

Reintroducing Almonds Safely

Once you’ve completed the elimination phase, you can reintroduce whole almonds to test your tolerance to GOS. The 2025 reintroduction framework from Monash University includes almonds as a GOS challenge food, so you can use them to gauge your body’s response.

Start small (around 6–8 almonds) and increase gradually over three days, noting any symptoms. If tolerated, you may enjoy small portions of almond butter or higher-almond-percentage milks later on.

Nutritional Benefits of Almond Milk

While almond milk contains less protein than dairy or soy milk, it still offers several benefits:

  • Low in calories and saturated fat
  • Naturally lactose-free and vegan
  • Often fortified with calcium and vitamin D
  • Contains vitamin E, an antioxidant supporting skin and immune health

Just ensure your brand of almond milk is fortified, especially if it’s a regular part of your diet.

Final Thoughts

So, is almond milk low FODMAP?
Yes, when consumed within a 1-cup (250 ml) serving.

It’s gentle on the gut, versatile, and widely available; a lovely choice for those seeking a low FODMAP, dairy-free alternative.

Whether in your morning latte or poured over oats, almond milk can support your digestive health and comfort, as long as you stay mindful of ingredients and serving sizes.

FAQs About Almond Milk and the Low FODMAP Diet

Is almond milk okay during the elimination phase?

Yes, unsweetened almond milk is low FODMAP and suitable during the elimination phase, as long as you stick to one cup (250 ml) per serve.

What brand of almond milk is best for IBS?

Look for unsweetened, calcium-fortified almond milk with minimal ingredients (water, almonds, salt). Avoid those with inulin, chicory, or added sugars.

Can I drink homemade almond milk?

Yes, but use a low almond-to-water ratio (around 1 part almonds to 8 parts water) to keep the FODMAP content low.

Is almond butter low FODMAP?

In small amounts, yes. Up to 1 tablespoon is generally well tolerated, but larger servings can be high in GOS.

Can I have almond milk every day?

You can! As long as your portion size stays within the low FODMAP range and you tolerate it well, almond milk is a safe daily option.

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