The best milk for your gut health may depend on the gastrointestinal (GI) symptoms you experience. For people with lactose intolerance, choosing lactose-free milk may prevent abdominal pain, diarrhea, and excessive intestinal gas.
For people with irritable bowel syndrome (IBS), lactose or other ingredients may lead to digestive distress, so almond, soy, oat, and other milk alternatives may be easier to digest. Researchers at Monash University have devised a list of foods to choose and avoid, called the FODMAP diet, to help people with IBS manage their symptoms.
Lactose-Free Milk
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People with lactose intolerance don't have enough of the enzyme lactase to digest lactose easily. Lactose-free milk is typically cow's milk that has had lactose removed. This allows people with lactose intolerance to enjoy milk without unwanted digestive symptoms.
Lactose-free milk is considered a low-FODMAP choice, so if you have IBS and/or lactose intolerance this milk shouldn't cause stomach cramping or excessive gas.
Some nutrition experts point out that cow's milk contains important nutrients including protein, vitamins, and calcium. Because of its nutritional makeup, milk has been considered essential for bone health.
Other health experts question whether humans should be drinking milk at all. Some research does not support the claim that milk reduces fracture risk.
Drinking milk could also bring about other health risks. Dairy milk has been associated with acne and eczema. A few studies have linked cow's milk to a higher risk of prostate, breast, and ovarian cancers.
Soy Milk
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Soy milk is made by soaking soybeans in water, grinding them, boiling the mixture, and then filtering out the solids.
Nutritionally, the protein content of soy milk is most similar to cow's milk as it contains 8 grams of protein per 8-ounce serving. It is lower in carbohydrate than cow's milk and typically has similar amounts of calcium and vitamin D.
It's important to note that soy milk made from soy protein extract is low in FODMAPs, but soy milk made from soybeans is not. This is because soy milk made from soybeans contains the carbohydrate galacto-oligosaccharide (GOS), whereas the GOS has been removed in processing when soymilk is made from soy protein extract.
If you have IBS, check the label to be sure the soy milk you purchase is made from soy protein extract.
Almond Milk
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Almond milk is made by soaking almonds in water and then blending and straining out the solids. Researchers at Monash University have recently tested almond milk and determined that a 1-cup serving is low in FODMAPs.
Unsweetened almond milk is low in calories and carbohydrates, but it is also low in protein and other nutrients found in cow's milk. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand and some contain added sweeteners, so check the nutrition label carefully.
Almond milk may be a healthy milk alternative for people with IBS, lactose intolerance, or a milk allergy or intolerance.
Hemp Milk
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Hemp milk is made from hemp seeds and has a nutty flavor. In case you're wondering, hemp seeds are classified within the same family as marijuana, but they're very different plants.
Hemp milk is a good source of:
- Omega-3 fatty acids
- Vitamins A, D, B2, and B12
- Calcium (when fortified)
- All nine essential amino acids
Compared to cow's milk, hemp milk is lower in protein (providing 3 grams vs. 8 grams in cow's milk). However, it is a source of plant-based protein, so it can be beneficial for vegetarians.
Hemp milk is low in FODMAPs and is an option for vegetarians and people with IBS, lactose intolerance, or a milk allergy or intolerance.
Coconut Milk
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Coconut milk is made from the meat of coconuts. It's a good source of fiber and is filled with lots of vitamins and minerals. Coconut milk is high in saturated fats, which may increase the risk of cardiovascular disease when consumed in amounts greater than 10% of daily calories.
However, coconut milk contains lauric acid and medium-chain triglycerides which may promote good health.
If you have IBS, the portion size for coconut milk is important. According to the Monash University app, a serving size should be limited to 1/2 cup.
Many commercial coconut milks have guar gum added. Guar gum is not a FODMAP but may have a laxative effect. It is unclear if the coconut milk tested at Monash University contained guar gum.
Like almond and hemp milk, coconut milk is easier to make at home than you might think. If you make your own coconut milk, you won't have to worry about added ingredients.
Rice Milk
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Rice milk is made by soaking rice, grinding it, and mixing it with water. It is then filtered to remove the solids. Rice milk is low in protein and fiber and most store-bought versions of rice milk are fortified with calcium, vitamin D, and vitamin B12 at similar levels to cow's milk.
Rice milk is low in FODMAPs and is an option for people with IBS, lactose intolerance, or a milk allergy or intolerance.
Oat Milk
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Oat milk is made by blending oats with water into a fine consistency. Enzymes are added to break down the oat starch and then it is strained to remove the oat pulp, leaving behind the liquid base.
Oat milk is naturally sweet from the oats and contains soluble fiber, which makes it creamier. Nutritionally oat milk lacks certain amino acids, calcium, and vitamin A compared with cow's milk. The protein content is similar to hemp milk with about 3 grams per 8-ounce serving.
Oat milk is low in FODMAPs and is an option for vegetarians and people with IBS, lactose intolerance, or a milk allergy or intolerance.
Cashew Milk
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Although cashews are a high FODMAP food, cashew milk is made from only a few cashews ground together with water and strained, so it is considered low in FODMAPs.
Unsweetened cashew milk is low in calories, but it is also low in protein and fiber compared to cow's milk. It may be fortified with calcium and vitamins A and D, but the amounts can vary by brand and some contain added sweeteners, so check the nutrition label carefully.
Cashew milk is low in FODMAPs and is an option for people with IBS, lactose intolerance, or a milk allergy or intolerance.
Kefir
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Kefir is a fermented milk drink typically made from the milk of cows, sheep, or goats. It can also be cultivated from coconut, soy, and rice milks. As a fermented food, kefir is filled with beneficial probiotic bacteria and yeast.
Kefir is thicker than regular milk but much thinner than yogurt. It has a pleasant, tangy flavor.
Kefir may do more than help you avoid digestive symptoms. It may actually improve the health of your digestive system.
Kefir has not yet been tested at Monash University for its FODMAP count. However, the fermentation process results in a low-lactose beverage. For that reason, it may be well tolerated by those who have IBS.
Summary
If you're looking for a milk that won't upset your digestive system, you may want to try lactose-free varieties. They have low levels of the milk sugar that causes GI problems.
You may want to take a look at Monash University's FODMAPs list. It's a helpful guide to foods to avoid if you have IBS or other digestive issues. You may also want to try kefir. The fermentation process lowers lactose levels for those with IBS and lactose intolerance.