Almond Milk

Low FODMAP

By Michael EisenwasserUpdated October 6, 2026

Tested serving

Any typical portion Low

Almond milk is Low FODMAP at any typical portion, a mostly water drink with only a little almond.

No FODMAP group reaches a meaningful level at normal amounts, so a full glass sits low.
Sweetened or flavored versions can add other ingredients, so the ingredient list is worth a glance.

Pour it over cereal, into coffee or into a smoothie as an easy dairy swap.

Why almond milk is rated low

Almond milk is mostly water with a small proportion of almond suspended in it, and that dilution is the reason it comes in low at any typical portion, with no FODMAP group reaching a meaningful level. A glass, a splash in coffee or a pour over cereal all sit in the same place. The distinction that matters day to day is less about the almond and more about the carton: plain, unsweetened almond milk behaves predictably, while sweetened and flavoured versions bring extra ingredients of their own.

What changes your risk

Add-in versus drink Almond milk poured over cereal, stirred into coffee or drunk by the glass is low at any typical portion. What changes the picture is not the pour but what else is in the carton or the blender.
What else is in the carton Unsweetened almond milk with a short ingredients list is the predictable one. Sweetened, vanilla, chocolate and barista versions bring added sugars and thickeners, and inulin or chicory root fibre added as a thickener is a genuine problem in its own right. Read the ingredients rather than the health claims on the front.
Stacking across the day No FODMAP group reaches a meaningful level in almond milk, so what matters is the total load of the meal and the hours around it. Almond milk is rarely the issue; the cereal, the smoothie fruit or the snack alongside it usually is.
Smoothies A smoothie built on almond milk is only as low as the fruit, yoghurt and sweeteners blended into it. The milk is the easy part.
Cafe sizing and syrups A coffee shop pours by cup size, and flavoured syrups add their own sweeteners. The plain order keeps the drink as predictable as the milk.

What else works

Almond milk is already low at any typical portion, so this is mostly about knowing which cartons in the same fridge behave differently. Lactose-free milk fills the same role for anyone who wants dairy and is happy with it. The lookalikes worth separating out are cashew milk, which is a different proposition, and soy milk made from whole soy beans rather than soy protein, which is not the gentle swap it is often assumed to be. Ordinary cow's milk is not a substitute here either.

How to keep it low

Buy unsweetened and check that the ingredients run to water, almonds, salt and perhaps a little calcium, without inulin or chicory root fibre in the list. Shake the carton properly before pouring, because the almond settles and the last of the carton is noticeably thicker than the first. It covers a bowl of cereal, a latte or a smoothie base without any measuring. If you are building a smoothie, put your attention on the fruit and the sweetener instead, since that is where the load comes from.

Common questions

is almond milk low fodmap

Yes, at any typical portion, with no FODMAP group reaching a meaningful level.

how much almond milk can i have

Any typical portion is low, whether that is a glass, a splash in coffee or a pour over cereal. The ingredients list matters more than the amount.

is sweetened or vanilla almond milk ok on a low fodmap diet

Flavoured and sweetened cartons add ingredients the plain version does not have, and inulin or chicory root fibre used as a thickener is a real problem. Unsweetened with a short ingredients list is the predictable choice.

can you drink almond milk on the elimination phase

Unsweetened almond milk fits at any typical portion. Tolerance differs between people, and reintroductions are worked through with a dietitian.

Learn more

Where this rating comes from

Almond Milk is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.