Attempting to select the best milk when you have a sensitive stomach or IBS can feel like solving a puzzle in the supermarket. With aisles full of dairy and non-dairy alternatives, it’s impossible to tell what is truly beneficial for your gut, and what may come back to haunt you with that morning latte. Don’t stress—help is on the way. Below is an informative countdown of the top milk options for gut health so that you can pour confidently.
7. Whole Cow’s Milk
Cow’s milk may be a tradition, but it doesn’t necessarily get along with delicate tummies. Although it’s full of nutrients such as calcium, vitamin D, and protein, the lactose within can wreak havoc on those who suffer from IBS or are lactose intolerant. If your body is capable of tolerating lactose, give it a go. However, for most, old-school dairy triggers bloating, gas, and cramping, making it one of the more annoying options.
6. Coconut Milk
Coconut milk brings creamy texture and a hint of tropical flavor—and the good news is, it’s naturally free of lactose. It does contain some fiber and nutrients, but it’s also fairly high in saturated fat, so it’s best in moderation. If you’re buying it at the store, be mindful of additives like guar gum, which can be irritating for some guts. The home-prepared versions offer you greater control over the ingredients and could be easier to digest.
5. Cashew Milk
Neutral-tasting, creamy, and perfect for smoothies, cashew milk is something people with IBS often love. Although cashews are very high-FODMAP in high amounts, the milk is so small in quantity that it generally falls well within the safe zone. It is low in protein and fiber, so be sure to get those from other sources. Many of them are fortified with important nutrients such as vitamin D and calcium.
4. Oat Milk
Oat milk has become a favorite at cafés due to its creamy, sweet taste and good frothing potential. It’s a good choice for those with dairy, nut, and soy issues. The catch? It can be carb-heavy and isn’t low-FODMAP in larger quantities. If you enjoy it, use smaller amounts (approximately ¼ cup) and choose unsweetened, fortified options.
3. Almond Milk
Low in calories and easy on the stomach, and widely stocked, almond milk is a favorite among many with IBS. Almond milk is naturally low in FODMAPs and doesn’t have lactose, making it easier on digestion. It may not have much protein, but most brands are fortified with vitamins A, D, and calcium. Just be aware of added sugars and added gums or thickeners.
2. Hemp Milk
Hemp milk is getting its due. Produced from hemp seeds, this non-dairy milk alternative is full of omega-3s and nine essential amino acids. It’s also nut-free, soy-free, and low in FODMAPs, which makes it a safe, gut-friendly option for most. It’s also not usually an allergen, which makes it even more attractive. The only catch? It’s not particularly high in protein, so counterbalance it elsewhere in your day with protein-containing foods.
1. Lactose-Free Cow’s Milk
Enjoy the flavor of regular milk but not the gastrointestinal symptoms that accompany it? Lactose-free milk is your golden ticket. It provides all the goodness of ordinary cow’s milk—protein, calcium, and important vitamins—without the lactose that tends to wreak havoc on your system. It’s low in FODMAPs and generally well-tolerated by individuals with IBS or lactose intolerance. You enjoy the familiar flavor and nutrition, just without the pain.
Bonus Mentions:
Soy Milk (From Soy Protein):
If made from soy protein isolate, soy milk can be an excellent high-protein, low-FODMAP option. Avoid versions made from whole soybeans, however—it’s higher in FODMAPs and can cause symptoms in some individuals. Always double-check the label to be certain.
Kefir:
This cultured dairy beverage is full of probiotics and might be even easier to digest than plain milk because it has less lactose. Some with IBS report that it helps them, but tolerance is mixed. Gradually introduce it and note your body’s response.
Sips of Advice:
When selecting milk for gut health, there is no single right choice. The best that you can do is read labels closely. Opt for unsweetened brands with few additives—most importantly, avoiding carrageenan, which is inflammatory. And whenever possible, select versions that are calcium and vitamin D-fortified.