There’s been a lot of back and forth about rice milk and whether or not it’s low or high in FODMAPs. Monash University had warned us in August of 2015 and in earlier reports that rice milk had an overall rating of HIGH when consumed at a 1/4 or 1/2 cup. I am happy to share with you that rice milk has definitely received the green light to be low in FODMAPs.
Stick to a low-FODMAP serving of 200ml, otherwise high quantities could mean high amounts of the FODMAP fructans (the “O” in FODMAP, Oligosaccharides)
Dr. Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University and her team have conducted some further testing and analyzing and reported on Sunday that rice milk is LOW in FODMAPs. That’s great news for vegans, vegetarians and anyone that enjoys non-dairy milk.
Here’s a snippet from their blog post: “We have now reviewed the rating for rice milk and will be modifying this accordingly. We have given a safe (low level green rating) for 200 ml of rice milk per sitting. The results for the Australian, UK and US will be in the app very soon. We apologize for any confusion this may have caused – but this is science in action! and part of the ongoing research and refinement of the Monash University Low FODMAP diet. Be careful: There are still some fructans present in some rice milks and therefore we do not recommend very high quantities of rice milk in one sitting.” You can take a look at the full post here.
And since we are on the topic, here are other non-dairy milk options for you that are low in FODMAPs, with low-FODMAP servings:
- Almond milk (1 cup)
- Coconut milk, canned (1/2 cup)
- Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate in FODMAPs)
- Oat milk (1/8 cup)
- Hemp milk (1 cup)
- Soy milk (soy protein 1 cup)
- Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate in FODMAPs)*contains moderate amounts of Oligos-GOS. Limit intake
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Be good to yourself and your gut!
I usually mix 1/2 rice milk 1/2 coconut milk…that way I don’t get too much of one thing….