The best milk for your gut health may depend on the gastrointestinal (GI) symptoms you experience.
For people withlactose intolerance, choosing lactose-free milk may prevent abdominal pain, diarrhea, and excessive intestinal gas.
Lactose-free milk is typically cow’s milk that has had lactose removed.
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This allows people with lactose intolerance to enjoy milk without unwanted digestive symptoms.
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 forbone health.
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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.
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Researchers at Monash University have recently tested almond milk and determined that a 1-cup serving is low in FODMAPs.
However, it is a source of plant-based protein, so it can be beneficial for vegetarians.
Coconut Milk
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Coconut milkis made from the meat of coconuts.
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It’s a good source of fiber and is filled with lots of vitamins and minerals.
However, coconut milk contains lauric acid and medium-chain triglycerides which may promote good health.
If you have IBS, the portion size forcoconut milkis important.
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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.
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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.
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It is then filtered to remove the solids.
Oat milk is naturally sweet from the oats and contains soluble fiber, which makes it creamier.
It can also be cultivated from coconut, soy, and rice milks.
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As afermented food, kefir is filled with beneficialprobiotic bacteriaand yeast.
Kefir is thicker than regular milk but much thinner than yogurt.
It has a pleasant, tangy flavor.
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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.
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.
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