Bloating after a glass of milk? You’re definitely not alone. Whether you’re lactose
intolerant, have a sensitive gut, or just want to dodge
that uncomfortable puffiness, finding the best milk for bloating can be game changing for your gut health. Top gastroenterologists including those at AIIMS have rated popular dairy and plant based milks based on how likely they are to cause gut distress. Here’s your ultimate,
expertbacked guide to sipping smarter for your stomach.
Why Does Milk Cause Bloating?
● Lactose intolerance: The natural sugar in milk (lactose) can be tough to digest if
your body doesn’t produce enough of the enzyme lactase.
● Milk protein sensitivity : Even without lactose intolerance, some people
experience digestive discomfort from milk proteins due to gut microbiome
differences .
● High FODMAP content : Some milks contain carbohydrates that ferment in your
gut, causing gas and bloating especially in people with IBS.
The AIIMS/Harvard Gastroenterologist Milk Bloating Scale
Dr. Saurabh Sethi (AIIMS/Harvard) recently ranked milks for their likelihood to cause
bloating:
| Milk Type | Bloating Score (1=Least, 10=Most) |
| Cashew Milk | 1 |
| Almond Milk | 2 |
| Coconut milk | 3 |
| LactoseFree Cow’s Milk | 4 |
| Oat Milk | 5 | |
| Soy Milk | 6 |
| Rice Milk | 7 |
| Goat Milk | 8 |
| Cow’s Milk (unsweetened) | 9 |
| Cow’s Milk (Sweetened) | 10 |
Key takeaway:
Cashew and almond milk top the list as the gut friendliest, while regular and sweetened
cow’s milk are most likely to cause bloating and gut distress.
PlantBased Options: Are They Really GutFriendly?
Almond Milk
● Naturally lactosefree, low in FODMAPs, and gentle for most sensitive stomachs.
● Fortified brands add calcium and vitamin D, but watch for additives like
carrageenan, which may upset some guts.
Cashew Milk
● The lowest bloat potential, suitable for most people prone to gut discomfort.
● Be mindful: cashews (like all nuts) contain some fiber and phytates, which in
rare cases, can still lead to bloating for extrasensitive individuals.
Coconut, Oat, and Soy Milk
● Coconut milk: Low risk of bloating, but higher in fat.
● Oat milk: Moderate bloating risk, and higher carbs, which matter for some
IBS/lowFODMAP diets.
● Soy milk: Decent alternative but avoid if soy is a personal gut trigger or if low
FODMAP is your goal.
Dairy: What If You Still Want That Classic Flavor?
LactoseFree Cow’s Milk
● Best option for milk lovers with lactose intolerance, same taste and nutrition,
minus the digestive drama.
● Not suitable for those with cow milk protein allergy.
Goat Milk
● Slightly less bloating than standard cow milk, but still high for sensitive guts.
Classic Cow’s Milk
● Highest risk for bloating, gas, and GI upset, especially in lactose intolerant or
IBS sufferers.
Lowest FODMAP Milk Options (Great for IBS & Sensitive Guts)
● Almond milk (unsweetened)
● Lactosefree cow’s milk
● Rice milk (in moderation)
● Flax milk
Pro Tip: Always check ingredient labels for added sugars, gums, or other fillers that can
trigger symptoms.
Not All Alternatives Are Perfect: Potential Drawbacks
● Lower protein: Most plant milks (except soy) have less protein than cow’s milk.
● Need for fortification: Look for added calcium and vitamins A, D, B12.
● Nut allergies: Almond and cashew milks are a nogo for those with nut allergies.
● FODMAPs and sweeteners: Some plant milks with added sweeteners or
highFODMAP ingredients could still cause bloating.
Expert Tips for Choosing Your GutFriendly Milk
● Start with small portions to test tolerance.
● Choose unsweetened, additivefree, fortified versions when possible.
● Keep a food/milk diary to track symptoms and identify personal triggers.
Conclusion: The Best Milks for Bloating and Gut Distress
If you want to minimize postmilk bloating, cashew milk and almond milk are the clear
winners for most people worried about gut distress especially as top rated by AIIMS and
gastroenterology experts. For those who prefer dairy, lactose free cow’s milk is the best
choice. Always tailor your picks to your unique gut, intolerances, and dietary goals.
Pros
● Wide range of gutfriendly, delicious options
● Easy to find fortified and FODMAP friendly choices
● Plant based options support vegan and allergy sensitive diets
Cons
Some alternatives are lower in protein and require fortification
Nutbased milks not safe for those with nut allergies
Certain additives may still cause trouble for the most sensitive guts
Gut distress from milk isn’t a life sentence. With so many delicious, gentle alternatives,
your stomach and taste buds are sure to find the right fit!
“Meta description”: “Find the top milks for bloating and gut health, including AIIMS
gastroenterologist ratings. Compare dairy, plant milk, and FODMAP friendly options for
sensitive stomachs, IBS, and milk intolerance.
Reference: AIIMS gastroenterologist rates different milk types on ho
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