Irritable Bowel Syndrome Message Boards | "If I cannot buy lactose free milk, which non dairy milk is safest for IBS-diarrhea?"

"I'm concerned about what to drink if I cannot buy lactose free milk. I have seen many shelf stable non dairy milks.. of those, which is safest for IBS-diarrhea?"

It is a really good idea to avoid the lactose free milk as you'd planned, as it's not just the lactose in dairy that is a likely IBS trigger. The fats and dairy proteins (casein, whey) can also cause GI upsets.

For non-dairy milks, you can choose just about any alternative that's now on the market. Soy, rice, oat, almond, flax, and hemp are all common options. If you are not used to raffinose, bean sugar, or are sensitive to galactans, a type of FODMAP, start slowly with soy milk or choose one of the other options.

The only non-dairy milk I'd be really cautious with is coconut milk, which is very high fat. Fat is a universal IBS trigger, as it is a really powerful GI stimulant.

For cooking, I prefer unsweetened soy milk and for drinking either the same or oat milk. (Cooking with soy milk is actually easier than dairy as the milk won't curdle when scalded or boiled.) Rice milk is quite watery compared to dairy milk, and not my favorite for cooking. Almond milk can be tasty for drinking but may also give an almond flavor for cooking.

Try a variety of brands and flavors, and read ingredients - there shouldn't be any added fats, or sweeteners unless you want a sweetened version. Vanilla and other flavors should be just fine, so see what type works best for your cooking and for just plain drinking.

For some IBS recipes that show how to easily (and deliciously!) substitute dairy with non-dairy milks, try:

New England Clam Chowder

Will's Dreamy Lemon Rice Pudding

XXOO
Heather

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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!

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