Why Milk Makes You Bloated And How To Stop It
What ingredients cause bloating that is in milk?
A milk that may trigger bloating does NOT mean it is ‘bad’ for you.
When it triggers bloating it often means there is a naturally occurring or added ingredient that causes digestive discomfort or fermentation due the the presence of an imbalance that is the gut such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).
This is usually a type of carbohydrate called a FODMAP. FODMAP is the acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of short-chain carbohydrates and sugar alcohols (polyols).
FODMAP-containing foods are a normal part of the diet, in fact they are extremely important for a healthy large intestinal microbiome as they have a large prebiotic effect.
In my clinical experience as a gut health naturopath and nutritionist, this next bloating trigger is one I am always talking to my patients about because it’s super sneaky. We’re talking about food additives. Milks, especially those that are plant-based alternatives or are in UHT cartons, often have additives in them such as emulsifiers, thickeners, starches and sweeteners to help with taste and texture.
Unfortunately they can really trigger bloating, pain and discomfort. The use of additives is also why different brands of the same milk (e.g. almond milk) can trigger your bloat while others don’t. It’s not because of the almonds, it’s the additives!
How to reduce bloating (while still drinking milk)?
Remember foods are the TRIGGER of your bloating and gut symptoms, they are not the real cause. Modifying your intake of these potential trigger foods and temporarily opting for low FODMAP alternatives and portions can help reduce your bloating while you figure out how to get rid of bloating for good.
So let’s talk about six common milks and the best way to enjoy them.
1. Cows Milk
Lactose-free cow’s milk is regular milk to which the enzyme lactase has been added.
The lactase ensures that your body can break down the milk without any problems
Bloat-friendly portion:
- Lactose-free cow’s milk is low FODMAP in a serving of 1 cup or 250 ml
- Can be with A2 or A1 milk products
2. Coconut Milk
There are two types of coconut milk:
- UHT carton is usually for drinking
- Canned which is usually for cooking
Bloat-friendly portion:
- Carton: up to 3/4 cup or 180 ml per portion is considered low FODMAP
Be aware that additives, thickeners and starches can cause bloating in different brands so opt for the brand with the least amount in them.
3. Soy Milk
Soy milk comes in two different forms:
- Soy milk made using soy protein is low FODMAP (such as Sanitarium’s So Good)
- Soy milk made from soybeans (such as Bonsoy) is not low FODMAP
Bloat-friendly portion
- Best to avoid soy milk, or choose a soy protein based milk (check out the FODMAP app for safe choices)
Be aware that additives, thickeners and starches can cause bloating in different brands so opt for the brand with the least amount in them.
4. Almond Milk
Almond milks are usually bloat friendly because most types of almond milk contain only a very small percentage of almonds making it low FODMAP.
Bloat-friendly portion:
- A low FODMAP serving is 1 cup or 240 ml of almond milk.
Be aware that additives, thickeners and starches can cause bloating in different brands so opt for the brand with the least amount in them.
5. Oat Milk
Oat milk is low FODMAP but only to a limited extent.
Bloat-friendly portion:
- Up to 6 Tbsp or 104 grams per serving.
Be aware that additives, thickeners and starches can cause bloating in different brands so opt for the brand with the least amount in them.
6. Macadamia Milk
Macadamia milk is plant-based milk made from macadamia nuts.
Bloat-friendly portion
- 1 cup or 240 ml is considered low FODMAP
Be aware that additives, thickeners and starches can cause bloating in different brands so opt for the brand with the least amount in them.
What other foods cause bloating?
Obviously milk isn’t the only food that can cause bloating and unfortunately just swapping your milk won’t be enough to stop your bloating for good. For most people, foods higher if FODMAPs tend to be very common triggers (remember TRIGGER, not cause) due to underlying gut dysfunction.
While you need to address the underlying cause, in the meantime, using Monash's FODMAP app is a total game changer when it comes to navigating your diet and choosing foods better for your bloat.
Remember foods are the TRIGGER not the issue. So see these milk suggestions and low FODMAP swaps as perhaps temporary.
How to get rid of bloating?
You can only effectively treat and get rid of bloating for good when you are treating the root cause. You need to understand your unique set of causes for bloating to create an effective treatment.
This means any treatment that is focused on purely providing symptom relief, such as dietary restriction, antibiotics or multiple supplements you can’t stop without a symptom flare.
I will be the first to admit that this can take months and even years depending on your unique circumstances but I will also be the first person to say you CAN do it and it is 100% worth it.
The reason it takes time is because we are looking WAY beyond the symptom relief (the tip of the iceberg) and going into the deep submerged root causes which may have been subtly triggering the cascade of bloating causes for years (even decades).
Getting the root of your problems is what we cover in Bloated to Body Confident . It helps bloating, IBS and SIBO sufferers live a normal life full of freedom and confidence, without food anxiety and digestive discomfort, with the complete step-by-step system to heal your gut from the root cause.
When you have treated your root cause you can eat foods with total freedom and confidence.
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