Is Oat Milk OK For Lactose Intolerance?

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But should you switch to oat milk from almond or soy milk? Jorden Edinger, RDN, LD, a dietitian specializing in functional medicine, goes over several important points.

It checks the allergen-free boxes

Because it is naturally free of dairy, lactose, soy, and nuts, oat milk can be a good choice for someone with dietary restrictions or food allergies, according to Edinger.

Is oat milk better for lactose intolerance than almond milk?

Almonds are ground and then soaked in water to make almond milk, which is then strained. Store-bought variants may be enriched with vitamins like vitamin E and vitamin D and frequently have extra sugar and thickeners like carrageenan and guar gum.

Health benefits of almond milk

  • Calcium. 35% of the daily required calcium intake, or 450 mg, may be found in one cup of almond milk.
  • E vitamin. 50% of the daily necessary amount of vitamin E, or 7.5 mg, is present in one cup of almond milk. The health of the blood, brain, skin, and reproductive systems all depend on vitamin E.

Almond milk is ideal for persons who have celiac disease, gluten sensitivity, or lactose intolerance because it is naturally dairy-free, gluten-free, and soy-free.

Almond milk is an excellent substitute for oat milk for people who are controlling their weight because it has fewer calories. Lower calories allow you to add more healthy items, like chia or hemp seeds, to smoothies or oatmeal while still staying within your body’s calorie range, even if you aren’t watching your weight.

Downsides of almond milk

Since almond milk only contains 1g of protein per cup, it is not a very reliable source of protein. Both are not naturally occurring sources of protein, thus they will either have very little protein or more protein will be added, according to Yudys.

Who should not drink almond milk: People who are allergic to tree nuts or almonds should not consume almond milk.


LACTAID milk, which is cow’s milk with lactase—a natural enzyme—added to break down lactose—is a suitable option if you avoid milk because of lactose intolerance. Because the milk sugar (lactose) is converted into a form that is easily absorbed by the body, you may notice that this product tastes a little sweeter than conventional milk. Those who are lactose intolerant can consume cow’s milk without experiencing the unpleasant digestive side effects of cramping, bloating, and flatulence by adding lactase to the milk. There are numerous versions of this milk, including flavors. As you would use ordinary milk, use.

Nutritional details:


One of the earliest milk alternatives is soymilk, which was initially consumed in China in the first century AD. It is the milk substitute that coffee shops most regularly offer since it is the most similar to cow’s milk in terms of nutrients and consistency. Excellent sources of thiamine (0.39 mg), magnesium (46 mg), and riboflavin can be found in soymilk (0.17mg). Enjoy this beverage, but proceed with caution. Soy is a nutrient-rich, high-protein substance that exhibits numerous health benefits, but there is some debate regarding its excessive use. Soymilk is available in a wide range of flavors, variations, including low-fat and fat-free forms.

Almond Milk

The pleasant flavor of almond milk makes it great straight from the glass, poured over cereal for breakfast, or blended with frozen berries or bananas for a cool smoothie. Compared to cow’s milk, it contains less protein, but it is higher in calcium, magnesium, potassium, manganese, copper, vitamin E, and selenium. There are several containers of almond milk accessible, either on the shelves or in the refrigerated area. Once opened, it can be kept in the refrigerator for 7 to 10 days, or it can be kept sealed for a long time. Refrigerate for at least one night before opening for the best flavor. It can be purchased plain, flavored, or fortified.

Make your own almond milk; it’s quite simple. Use 1/4 cup of raw (untoasted) almonds for every cup of water. Process almonds in a blender until they are fine, then add water and blend again. To suit your taste and blend, add a teaspoon to a tablespoon of pure maple syrup. Enjoy after cheesecloth filtration!

Oat Milk

Although this product is becoming more and more well-liked, it might not be as easy to find as other milk alternatives. The flavor and texture of oat milk are modest. Along with other trace minerals and vitamins, it contains folic acid and vitamin E. Oat milk should not be consumed if you have celiac disease because its safety has not been proven.

You may make your own oat milk by blending one part oats to two parts water, allowing it overnight, and then filtering it the next day using cheesecloth, or you can blend it thoroughly for more fiber. To suit your tastes, you can choose to add a little vanilla or maple syrup.

Multi-Grain Milk

Multi-grain milk can be drunk directly from the glass, added to cereal, or blended with fruit to make an energizing beverage. In grocery stores and natural goods stores, you can find multi-grain milk in cartons on the shelves or in the refrigerator department. Refrigerate for at least one night before opening to ensure a longer shelf life and the best flavor. It can be purchased plain, flavored, or fortified.

Rice Milk

Rice milk is typically made from fortified brown rice, which is why it is a rich source of calcium (150 mg) and a great source of vitamin D while having only 1 gram of protein per cup (120 IU). Rice milk is thin, and additional sweets bring out its subtle flavor.

Soak one part of (ideally brown) rice in three parts of water overnight to create rice milk at home. In the morning, blend for three to five minutes. To taste, add rice syrup or another natural sweetener. Through cheesecloth, strain.

Coconut Milk

Try to minimize your use of coconut milk because it contains a lot of saturated fat, low sodium, and a lot of manganese. Due to the high fat content’s ability to enhance flavor, coconut milk is frequently used in recipes. Coconut milk is frequently sold in cans and has a short shelf life after opening. Combine one part coconut milk with one part water to use as a substitute for milk.

Fresh, grated coconut and boiling water are processed to create coconut milk, which is then strained through cheesecloth.

Note: Coconut water, which has a sweet flavor and little calories, should not be confused with the watery substance found in the center of a coconut. While not a good milk substitute, coconut water is incredibly pleasant and a natural energy drink.

Hemp Milk

This milk, which is made from hemp seeds that are lawfully produced in Canada, is best used in smoothies, cereal, soups, and baking, where its earthy flavor is best hidden. Hemp milk is rich in protein, calcium, vitamin E, GLA (gamma-linolenic acid), omega-3 and omega-6 essential fatty acids, and other vitamins and minerals. It also comes in a variety of flavors and is fortified with additional vitamins and minerals.

Does oat milk make you feel queasy?

Oat milk does indeed create upset stomach because the fiber and sugar do not easily break down in your stomach. There may be signs of intestinal gas, bloating, flatulence, burping, and stomach pain as it passes through the large intestine.

Furthermore, the oat milk may not work well with any toppings, mix-ins, or other components. Your stomach may feel uncomfortable when the interplay between the items digests.

A type of carbohydrate found in whole grains is soluble fiber, which is mostly found in the form of beta-glucan and is present in oat milk. Soluble fiber might make you feel bloated, despite the fact that they have numerous positive health effects.

The soluble fiber slows down the digestive process by absorbing extra water and turning it into a gel-like material. As a result, you can have gas, bloating, and cramps in your stomach.

Other digestive issues like vomiting, nausea, and excruciating stomach pain might occur if you are intolerant to or allergic to oats. Remember that oat milk might aggravate an intolerance by irritating the digestive system and perhaps causing symptoms that may not manifest for a few hours.

What milk contains the least lactose?

Lactose is present in most dairy products, however some have higher concentrations than others. The foods with the highest lactose content are listed below. If you are lactose intolerant, you should also stay away from other goods that can potentially include these foods in their composition.

1. Milk

Of all the dairy products, milk has the most lactose. One cup of whole milk has roughly 13 grams of lactose in it, compared to 12 to 13 grams in skim milk. In addition to these other foods, milk is a component of margarine, shortening, baked goods, salad dressing, creamers, and more.

2. Cheddar

Additionally, cheese has a lot of lactose in it. Due to the fact that the majority of the lactose is removed during the cheese-making process, hard cheeses like parmesan, Swiss, and cheddar may be simpler to digest.

3. Cream

Due to the high quantities of lactose, products made from cream, such as ice cream, cream cheese, custard, or butter, should be avoided.

Yogurt, #4

Various persons with lactose sensitivity may also be able to consume yogurt in moderation since the lactose has already partially broken down, in addition to some types of cheese.

Fifth, Milk Chocolate

Despite having less lactose than milk or cream, milk chocolate nevertheless has a significant quantity of dairy in it. Always read the label, and consume food sparingly.

Can oat milk make you bloat?

When chewed incorrectly, oats can cause intestinal blockage, bloating, intestinal gas, digestive disorders, diarrhea, constipation, and other issues.

Oats’ high fiber content and the digestive system’s unfamiliarity with digesting the increased levels of fiber are the main problems with them, notwithstanding the tiny possibility of allergy.

In addition, inflammation brought on by gluten intolerance is a possibility. Although oats are gluten-free, there is a chance that cross contamination could have negative consequences if they are handled on equipment that also handles wheat.

Oat milk has a few downsides, including:

  • consists of both natural and added sugars
  • includes gluten
  • Canola oil was added.
  • include pesticides
  • Contains no nutritional value
  • higher calorie intake
  • greater expense
  • Complex plant-based carbohydrates

Not all the news is negative. Oats have numerous health advantages, and if your body can digest the entire grain, the superfood will undoubtedly have an effect.

Oats are also highly recommended for weight loss because their high fiber content prolongs the sense of fullness. The benefits might exceed the drawbacks if you can train your body to tolerate the fiber level of oats, which may need a slow adjustment period at first.

Does oat milk make you break out?

Your skin may break out if you drink oat milk. 20 grams of carbohydrates are found in one cup of oat milk, which can lead to insulin surges and hormonal acne.

Oat milk may also have minute quantities of gluten due to manufacturing. Inflammatory skin disorders can develop as a result of gluten sensitivity.

Oat milk’s high carbohydrate content can lead to hormonal acne. These are natural, plant-based carbohydrates that also contain added sugar in sweetened products.

Additionally, the majority of commercially produced oat milks contain trace amounts of gluten, which can cause skin irritation in those who are sensitive to gluten.

Does oat milk cause gas?

Yes, oat milk might result in gas if your stomach is irritated. This results from the fiber and sugar in the oat milk breaking digested.

The big intestine is where oat milk is transported. Oat milk can cause flatulence, burping, gas, and stomach pain if it is difficult to digest.

Additionally, it produces gas when combined with other components like granola or toppings. Oat milk contains soluble beta-glucan fiber and whole grain carbohydrates that might cause upset stomach by delaying digestion.

Can oat milk upset your stomach?

As the fiber and sugar in oat milk break down in your stomach and digestive system, it may cause stomach trouble. Because oat milk contains soluble fiber, it slows down digestion when it enters your body.

The same rules apply to stomach distress from oat milk as they do to gas. Oat milk’s beta-glucan, a kind of soluble fiber, can cause stomach distress.

This is a carb found in whole grains that takes in excess water and changes into a gel-like substance. It slows down digestion, which can cause gas, bloating, and stomach cramps.

Your stomach may also become upset if you have an oat allergy, so be aware of this possibility. The number of persons who truly have oat allergies is extremely small.

Can oat milk cause constipation?

Fiber in oat milk helps to treat constipation and IBS, or irritable bowel syndrome. Oat milk won’t make you constipated because it contains dietary fiber that lessens straining and constipation.

Oat milk contains soluble fiber that aids in treating constipation in persons who are chronically in need of it. Oat milk can help you with constipation symptoms, but use it sparingly since too much might have negative side effects.

Why does oat milk make you bloated?

Oat milk contains soluble fiber in the beta-glucan form, which might cause you to feel bloated. Bloating, intestinal gas, and upset stomach are possible side effects of this soluble fiber.

Whole grains contain the carbohydrate beta-glucan, and the soluble fiber offers various health benefits. They can, however, also impede your digestive process by soaking up additional water, which results in bloating, flatulence, gas, and unpleasant stomach symptoms.

Does oat milk make you poop?

Because oat milk contains fiber, it can reduce straining and constipation. You may then be able to poop and pass stool more easily as a result.

Oat milk’s fiber helps you relieve constipation and IBS symptoms by encouraging bowel movements. It is also known to lower the chance of dying from colorectal cancer.

Oat Milk Diarrhea

The likelihood of oat milk diarrhea is extremely unlikely if you choose natural oat milk without any added sugar. However, when combined with the high fiber content, commercial oat milk with significant levels of added sugar can be unhealthy and result in diarrhea.

Brands of sweetened oat milk improve the fiber content while also adding additional sugar. The first few times you consume the combo, if your body is not used to doing so, you can experience diarrhea until your digestion adjusts to the higher levels.

Some oat milk products contain gluten. Oat milk can give gluten intolerant persons diarrhea and upset stomachs.

Before buying, ensure that the oat milk is free of artificial sweeteners and gluten by reading the label. Oat milk is difficult for people with celiac disease and gluten sensitivity to digest, and even a small amount of exposure to wheat can cause upset stomach and diarrhea.