Turmeric Latte (Golden Milk)

This low-FODMAP turmeric latte, also called golden milk, swaps regular dairy for almond or lactose-free milk and sweetens with maple syrup instead of honey.

Prep 5 min

Cook 5 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

• 2 cups (500 ml) unsweetened almond milk, or lactose-free milk (keep almond milk to 1 cup / 250 ml per serving)
• 1 tsp ground turmeric
• 1/2 tsp ground ginger, or 1 tsp finely grated fresh ginger
• 1/4 tsp ground cinnamon
• 1/8 tsp ground black pepper (helps your body absorb the curcumin in turmeric)
• 2 tsp pure maple syrup, plus more to taste
• 1/2 tsp vanilla extract
• 1 tsp coconut oil (optional, for a richer texture)

Instructions

Make a smooth spice paste

1. Off the heat, in a small saucepan, whisk the turmeric, ground ginger, cinnamon, and black pepper together with about 2 tablespoons of the milk. Whisk until you have a smooth paste with no dry lumps.
2. Pour in the remaining milk, then add the maple syrup and vanilla. Whisk to combine.

Warm it gently

1. Set the pan over medium-low heat. Warm the mixture for 4 to 5 minutes, whisking often, until it is steaming but not boiling. Boiling can make almond milk taste chalky and can cause it to split.
2. If you are using coconut oil, add it during the last minute and whisk until melted.

Froth and serve

1. For a foamy top, whisk briskly for 20 to 30 seconds, or blend for about 10 seconds with an immersion blender or in a countertop blender. Vent the lid when blending hot liquid.
2. Pour into two mugs. Taste and stir in a little more maple syrup if you want it sweeter, then dust with a pinch of cinnamon.

Tips & Substitutions

• Fresh ginger for more warmth. Grate about 1 teaspoon of fresh ginger into the pan for a brighter, spicier cup. Strain before serving if you do not want the fibers, since ginger is low-FODMAP in these amounts.
• Cap the almond milk per serving. Monash tests unsweetened almond milk as low-FODMAP at 1 cup (250 ml) per serving, so this recipe holds two people at that limit. Lactose-free dairy milk does not carry that cap if you want a bigger mug.
• Sweeten without honey. Maple syrup, white sugar, or cane sugar all work here. Skip honey and agave, and avoid "sugar-free" polyol sweeteners like xylitol or sorbitol, which are high-FODMAP.
• Keep the black pepper. A small pinch does not change the flavor much but helps your body take up the curcumin in turmeric. Leave it out only if pepper bothers you.
• Make it iced. Whisk the warm spice paste with a splash of hot milk, let it cool, then pour over ice with the rest of the cold milk.
• Batch the dry spices. Stir the turmeric, ginger, cinnamon, and pepper together in a small jar so you can scoop about 1.5 teaspoons per cup of milk on busy mornings.

Why This Works

• No onion or garlic to work around. Golden milk is naturally free of both, so there is nothing to swap out on the aromatics front.
• Almond or lactose-free milk keeps it gentle. Regular cow's milk is high in lactose, while lactose-free milk and unsweetened almond milk are low-FODMAP at tested servings and give the same creamy base.
• Maple syrup instead of honey. Honey is high in excess fructose, whereas maple syrup is low-FODMAP at up to 1 tablespoon, so a teaspoon or two per cup stays comfortably within range.
• Turmeric and ginger are low-FODMAP spices. Both are tested as low-FODMAP in the amounts used for a latte, so the spice blend adds flavor without adding FODMAP load.

Storage

Golden milk is best fresh, but you can refrigerate leftovers in a sealed jar for up to 2 days. The spices will settle, so shake or whisk well and reheat gently over low heat or in short bursts in the microwave, stopping before it boils. If you batched only the dry spice mix, store it in a cool, dark cupboard for up to a month. Check the Monash app for current tested serving sizes before scaling the recipe up.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.