Oat milk is a perfect non dairy milk alternative. This is because it contains no lactose or dairy so makes a popular favourite for those who follow a vegan diet or are intolerant to lactose.
Oat milk is a plant-based milk alternative that has become increasingly popular in recent years. It is a suitable option for people who are lactose intolerant, vegan or have allergies to dairy milk.
Oat milk is a good plant-based option for vegans, and people with lactose intolerance, milk, soy, or nut allergies.
Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Milk contains the most lactose out of all the dairy products. Whole milk contains about 13 grams of lactose per 1-cup serving, while skim milk can contain between 12 and 13 grams.
One of the biggest and most important differences between oat milk's nutrition and dairy milk is the nutrient profile. Oat milk provides fewer nutrients than dairy milk, and most of the nutrients it provides are fortified. That means they're added during manufacturing, as opposed to occurring naturally.
For example: Lactose-free products include LACTAID® milk and LACTAID® ice cream. Dairy-free products include soy milk, almond milk, and coconut milk.
You can develop secondary lactose intolerance suddenly as a result of damage to your small intestine. Injury, surgery, infections or chronic diseases may damage the cells that produce lactase. This can cause sudden lactose malabsorption and intolerance, even if you could previously digest lactose.
Note: oat milk is not considered low FODMAP if over 1/4 cup, according to Monash University, but generally well tolerated by many people with IBS.
Limit or avoid foods that contain milk, milk solids, butter, buttermilk, cream, and whey. Even foods like margarine, nondairy creamer, baked goods, and salad dressings may contain some lactose. Instant soup or potatoes, beverage mixes, and pancake or cake mixes may also contain some lactose.
Can oat milk upset your stomach? Yes, oat milk causes upset stomach resulting from sugar and fiber not breaking down easily in your stomach. As it is carried through the large intestine, symptoms of intestinal gas, bloating, flatulence, burping, and stomach pain can occur.
Almond milk is a little lighter than oat milk and lower in fiber, meaning it may be easier on your stomach. However, either can be a good substitute for cow's milk if you're lactose intolerant or have difficulty digesting dairy products.
Oat milk can minimize straining and constipation due to the presence of fiber. This in turn can help you poop and pass stool smoothly. Fiber present in oat milk soothes you from IBS and constipation by minimizing constipation and making you poop.
Oats are also rich in antioxidants and are the only food that contains a compound called Avenanthramide that gives it, among other things, anti-inflammatory properties.
Oat milk is lower in fat and saturated fat than cow's milk, and this can be a selling point for those looking to reduce their fat intake.
Soy milk – the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
In comparison to a cup of milk which contains 12 grams of lactose, Greek yogurt only contains 4 grams of lactose per 6-ounce container. This officially qualifies Greek yogurt as a lower lactose food.
Greek Yogurt is Lactose Intolerant Friendly
The straining process eliminates a majority of the lactose. Additionally, the probiotics in Greek yogurt help with the digestion of lactose. If you have a high sensitivity to lactose, some Greek yogurt brands are lactose-free!
If you have stomach symptoms while using any non-dairy options, the problem may be guar gum. It's often added for thickness, says Sonya Angelone, RDN, a dietitian in San Francisco and a spokeswoman for the Academy of Nutrition and Dietetics.
LACTAID® Milk
Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.
Is oat milk good for your stomach? If you're lactose intolerant, drinking oat milk as a plant-based alternative to cow's milk can definitely help reduce your symptoms of gas, bloating, diarrhea, nausea, constipation and anything/everything therein.