Is Oat Milk Low FODMAP?

Dairy types of milk usually have to be avoided by those following a low FODMAP diet. It’s high in FODMAPs and often causes other digestive issues too. Luckily, there are lots of other types of milk to use instead.

Oat milk is one of these but is oat milk low FODMAP?

The Quick Answer

Oat milk is considered to be high FODMAP but this doesn’t mean you can’t use it. If you are careful and only use servings of around 30ml – the perfect amount for most recipes and drinks – it remains low FODMAP.


Drinking Oat Milk on a FODMAP Diet

Oat milk is usually considered a high FODMAP drink which means you need to use it sparingly.

Oat milk is high in the sugars that can cause a problem for those suffering from IBS or other digestive issues and intolerances. However, if oat milk is your lactose milk alternative of choice then you are in luck because you can still use a little oat milk once you are past any elimination or exclusion phases of the diet.

If you are in a restrictive phase of any elimination diet then it would be best to avoid oat milk completely and reintroduce it in small amounts when you move to a later phase or an introduction phase of the diet.

This way you can test for yourself whether or not oat milk has a negative impact on your body.

Recommended Oat Milk Portion

In the UK it is recommended that you keep your portions low, about 30ml in one potion. This is the perfect amount to add to your tea or coffee for a little lactose-free milk.

FODMAP Tip: Approximately 30ml of Oat Milk is Low FODMAP

How to Use Oat Milk

Milk of any kind is a versatile food that is used for so many things, from drinks to recipes and even baking! Here are a few ideas that only call for a little oat milk so that you can keep your diet low in FODMAPs.

Use Oat Milk In Your Drinks

The most obvious use for oat milk is a drink. The small amount you are allowed is not enough to drink on its own. But, as an addition to your tea or coffee, it’s perfect! It also adds a delicious oaty flavour to your drink that you don’t get from dairy milk.

Use Oat Milk On Your Porridge

Liven up your morning porridge with a dash of oat milk. It adds a delicious creamy texture and taste that adds some luxury to your breakfast time. It’s easy to do too. Make your porridge as usual and then add a little oat milk in and stir it in.

Oat Milk FODMAP Porridge

Use Oat Milk In Your Cooking

Save yourself some calories and some FODMAPs by using oat milk as an alternative in your cooking. Many recipes with creamy sauces call for milk or cream to be added. Whenever you need to add a dash of milk, use oat milk instead.

Low FODMAP Oat Milk Recipes

If you’re looking for delicious recipes containing oat milk that are low FODMAP then give these a go:

Other Milk Alternative Products

As you are probably aware, there are a number of non-dairy milk alternatives on the market besides oat milk. But are these vegan milk alternatives low or high FODMAP?

Is Almond Milk low FODMAP?

Almond milk is a fantastic alternative to using oat milk if you need more than a dash of milk. Almond milk is low FODMAP and you can drink up to 250ml in one serving! Perfect for most recipes and drinks.

You could even make yourself a delicious almond latte as a treat.

Is Rice Milk Low FODMAP?

Rice milk is another type of non-dairy milk that is considered to be low FODMAP. You can use it in portions up to about 200ml. Plenty for your cooking and your hot drinks.

Is Soy Milk Low FODMAP?

Unfortunately for those who avoid lactose and dairy milk soy milk is now low FODMAP. It is made from soybeans which are also high in FODMAPs. That means you should take extra care when using soy products as an alternative to dairy products.

Quick Summary

Oat milk is high in FODMAPs but that doesn’t mean you can’t use it in very small amounts. We would recommend that you avoid it in any restriction phase of a diet you are in and reintroduce it in very small amounts of 30ml servings.

Luckily this small amount is the perfect amount to add to your morning cuppa.

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