Are you someone who struggles with digestive issues and is on a low FODMAP diet?
If so, you may be wondering if almond milk yogurt is a safe option for you. While traditional dairy yogurt is high in lactose, a FODMAP sugar, there are now many non-dairy alternatives available.
Almond milk yogurt is one such option, but is it low FODMAP? In this article, we’ll explore the potential benefits and drawbacks of almond milk yogurt for those on a low FODMAP diet.
Let’s dive in!
Is Almond Milk Yogurt Low Fodmap?
The short answer is yes, almond milk yogurt is low FODMAP. However, it’s important to note that almond yogurt has not been officially tested by Monash University, the leading authority on FODMAPs.
While almonds themselves are high FODMAP in larger servings, almond milk is considered low FODMAP in servings of up to 250ml (1 cup) according to Monash University. This is likely because almonds only make up a small percentage of the milk, so the amount of almonds in a serving of yogurt would also be relatively low.
It’s worth noting that some almond milk yogurts may contain other ingredients that are high FODMAP, such as added sweeteners or fruit. Always check the ingredients list before purchasing and consuming any non-dairy yogurt.
What Is A Low FODMAP Diet?
A low FODMAP diet is a dietary approach used to manage symptoms of irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.” These are types of carbohydrates that some people may have difficulty digesting, leading to symptoms such as bloating, gas, abdominal pain, and diarrhea.
The low FODMAP diet involves restricting high FODMAP foods for a period of time, typically 2-6 weeks, to identify which specific FODMAPs may be triggering symptoms. The diet is divided into three phases: elimination, reintroduction, and personalization.
During the elimination phase, high FODMAP foods are removed from the diet to help alleviate symptoms. This phase can be challenging as it involves avoiding many common foods such as wheat, garlic, onions, legumes, and certain fruits and vegetables. It’s important to work with a healthcare professional or registered dietitian during this phase to ensure that the diet is followed correctly and that proper nutrition is maintained.
The reintroduction phase involves gradually reintroducing high FODMAP foods back into the diet to determine which specific FODMAPs trigger symptoms. This phase is important because it helps identify which foods can be safely consumed without causing symptoms.
The personalization phase involves tailoring the diet to individual needs based on the results of the reintroduction phase. This phase allows for a more personalized approach to managing IBS and SIBO symptoms while still maintaining a nutritionally balanced diet.
It’s important to note that a low FODMAP diet is not intended to be a long-term solution but rather a temporary approach to help manage symptoms while identifying specific FODMAP triggers. It’s recommended to work with a healthcare professional or registered dietitian when implementing a low FODMAP diet to ensure proper guidance and support throughout the process.
Traditional Yogurt And Lactose Intolerance
Traditional yogurt, which is made from cow’s milk, contains lactose, a natural sugar found in mammal milk. Lactose is also a fermentable disaccharide and is classified as a FODMAP. This means that individuals who are lactose intolerant or following a low FODMAP diet may experience digestive troubles if they consume traditional yogurt.
However, lactose-free yogurts are readily available in most grocery stores. During the milk fermentation process in production, lactase is added to break down the FODMAP lactose into glucose and galactose. This makes lactose-free yogurt a suitable option for individuals who are lactose intolerant or following a low FODMAP diet.
It’s important to note that serving sizes also play a crucial role in determining whether a yogurt is low FODMAP or not. For instance, 200g (4/5 cup) of Greek yogurt is considered low FODMAP, while larger servings of regular yogurt may have a decent lactose content and should be avoided during phase 1 of the low FODMAP diet.
Non-Dairy Yogurt Alternatives
If you’re looking for non-dairy yogurt alternatives, there are several options available. Coconut yogurt has recently been tested by Monash University and found to be low FODMAP at a serving size of 125g (1/2 cup). This is a great option for those who are vegan or allergic to milk. Just like lactose-free yogurt, make sure to read the ingredients list and choose a yogurt without any high FODMAP ingredients such as inulin.
In addition to coconut yogurt, there are other plant-based yogurts that are naturally low FODMAP and lactose-free. Brands like So Delicious Dairy Free and Koko Plain Yogurt Alternative offer options made from coconut or other plant-based milks. However, it’s important to note that not all plant-based or lactose-free yogurts are necessarily FODMAP free. For instance, soy yogurt is made from soy milk which is high FODMAP.
When it comes to non-dairy milks, there are several options that are low FODMAP. Almond milk, macadamia milk, rice milk, and quinoa milk are all considered low FODMAP in servings of up to 250ml (1 cup) according to Monash University. However, soy milk varies based on soybean or soy protein and may be high FODMAP. Other non-dairy milks, like coconut, hemp, and oat, are portion-size-dependent and may be low FODMAP in smaller servings.
Is Almond Milk Low FODMAP?
Almond milk is indeed low FODMAP, but only to a limited extent. This is because almonds themselves are high FODMAP in larger servings, but most types of almond milk contain only a small percentage of almonds. In fact, most almond milk brands have no more than four to six nuts per cup, which explains why they’re often low in calories and protein. As such, a serving size of 1 cup or 250 ml of almond milk is considered low FODMAP according to Monash University.
However, it’s important to be aware of potential high FODMAP ingredients that may be added to almond milk, such as pea protein, chicory root, and inulin. These ingredients are sometimes added for extra protein or fiber, but they can increase the FODMAP content of the milk. Natural flavors are often added to almond milk as well, but they are unlikely to be high FODMAP. It’s important to note that natural flavors become more of a concern in quantities greater than 2% when referring to savory products due to potential for garlic and onion contamination.
When it comes to almond milk yogurt specifically, it’s worth noting that it has not been officially tested by Monash University. However, given that almond milk is low FODMAP in servings of up to 250ml (1 cup), it’s likely that almond milk yogurt would also be low FODMAP as long as no high FODMAP ingredients are added.
Benefits Of Almond Milk Yogurt
Almond milk yogurt offers a range of health benefits, making it a great alternative to traditional cow’s milk yogurt.
Firstly, almonds are incredibly nutrient-dense and contain many essential nutrients such as vitamin E, manganese, and magnesium. Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control. The health benefits of almonds are vast and include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. This means that almond milk yogurt can be a great choice for individuals looking to improve their overall health.
Additionally, almond milk yogurt is plant-based and works well for those who follow a vegetarian or vegan diet. It’s also a great option for individuals who are lactose intolerant or have a dairy allergy.
Compared to traditional cow’s milk yogurt, almond milk yogurt is typically lower in saturated fat and sodium. While it may contain more total fat, it’s important to note that the majority of this fat is the healthy kind. Almond milk yogurt also contains more fiber than low-fat vanilla cow’s-milk yogurt, which can help promote digestive health.
Drawbacks Of Almond Milk Yogurt
While almond milk yogurt is generally considered low FODMAP, there are some drawbacks to consider. Firstly, almond milk is typically low in protein, which is an important nutrient for overall health and satiety. This means that almond milk yogurt may not be as filling or satisfying as dairy-based yogurt.
Another issue with almond milk yogurt is its texture. Almond milk is thinner than dairy milk, which can result in a thinner and less creamy yogurt. Many recipes for homemade almond milk yogurt rely on thickeners like gelatin or agar agar, which may not be suitable for those following a vegetarian or vegan diet.
Additionally, some almond milk yogurts may contain added sweeteners or fruit, which can be high in FODMAPs. It’s important to check the ingredients list and choose plain or unsweetened varieties to avoid any potential triggers.
