![]() Though it is one of the most popular plant-based milks, almondmilk often confuses people from a FODMAP perspective, because almonds are high FODMAP at serving sizes greater than ten. What Milk Alternatives are Low FODMAP? AlmondmilkĪlmondmilk is low FODMAP at one cup. Lactose-free milk is pretreated with a lactase enzyme at the time of processing, making it 100% lactose-free and low FODMAP. Reminder: Cow’s milk, A2 milk, and goat’s milk) contain lactose, making them high-FODMAP beverages. Many of the enriched milk alternatives have similar or more calcium and Vitamin D than cow milk.Many other milk alternatives are lower in potassium. Pea protein milk has more potassium than cow milk and soy milk contains similar amounts of potassium.All milk alternatives are lower in protein except soybean and pea milk.Alternative milks contain no added sugar or are very low in added sugar, however sweeteners are often added in varying amounts. While there is no added sugar in cow milk there are twelve grams of naturally occurring milk sugar. Fat content ranges greatly and is often present in larger amounts in coconut and nut-based milks.Unsweetened almond, coconut, hemp, flax, and cashew milk are lower in calories.Oat, pea, rice, hazelnut, peanut, walnut, and soy milk provide similar calories as cow milk.Here’s a quick breakdown of the nutritional content of the various non-dairy milks. ![]() Be sure to follow up with a dietitian to ensure you are consuming adequate nutrients if you are making these substitutes for children, during pregnancy, and if you have specific nutrition needs. Ensuring one consumes adequate protein, calcium, Vitamin D, iron, and folate is especially important if you are swapping these plant-based milks for cow’s milk. Milk alternatives offer quite a different nutrient profile than cow’s milk, which may be important to take into consideration when determining the best fit. Nutritional Profile of Cow’s Milk vs Non-Dairy Beverages My goal in this post is to help you understand the nutritional differences between these plant-based beverages and find a product or two that keeps your gut feeling great. There are lots of great non-dairy options to choose from and while it may seem overwhelming at times, these “milks” can serve as a fun, healthy way to add variety back into your diet.Īs a low-FODMAP trained dietitian, IBS sufferer, plant-based milk connoisseur, and curator of several low-FODMAP grocery lists, I have read a LOT of milk alternative ingredient labels and drank a lot of low-FODMAP milk alternatives, so I feel pretty darn confident that I can help you discover something you’ll love. Milk alternatives, also called nut milks, plant-based milks, and non-dairy beverages, have become a go-to low-FODMAP staple in recent years.
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