FODMAP food guide
Is plant-based milk low FODMAP?
FODMAP score
45
Moderate
In small portions — Plant-Based Milk is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
almond/rice 1 cup; oat max 1/2 cup
Becomes high FODMAP at
whole-soybean soy milk; large oat milk
Depends on the base: almond, rice, macadamia and quinoa milks are low; soy milk made from whole soybeans and oat milk in large servings are higher.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores plant-based milk at a serving of almond/rice 1 cup; oat max 1/2 cup; at whole-soybean soy milk; large oat milk it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.