Living with irritable bowel syndrome (IBS) often means carefully managing your diet to avoid triggering symptoms like bloating, constipation, and diarrhea. Many people with IBS report that dairy products can be a common culprit. Still, for those in the habit of drinking and using milk, it can be difficult to stop.

“I had a good day, but I’m sabotaging it with milk products,” wrote one member of myIBSteam. “I’ll pay for that tomorrow. Why do I do that when I know the outcome?”

Rather than cutting out your favorite dairy foods or drinks, you can swap them for nondairy versions. If you’re looking for alternatives to traditional dairy milk, here’s a guide to help you navigate the options.

Why Try Milk Alternatives?

Dairy products contain lactose, a type of sugar that can be difficult for some people to digest. In fact, about 68 percent of the world’s population has lactose intolerance. Others may experience allergies or other sensitivities to the proteins found in dairy, such as casein and whey. In the United States, about 1 in 20 people report having an allergy to cow’s milk.

“I did find out, though, that I’m lactose intolerant,” shared one member of myIBSteam. “It was causing a lot of the gas that I was having. Nothing was helping. Now that I know the milk was causing most of it, I can stop that!”

No matter the reason behind the reaction, it might be worth trying one or more dairy-free milk products to see whether you feel better afterward. If you don’t notice any changes in your symptoms, you can always switch back.

After stopping dairy for a while, one member of myIBSteam found out the hard way that milk was indeed a trigger for their symptoms: “I tried to reintroduce milk and yup, big mistake.”

1. Lactose-Free Milk

Lactose-free milk is cow’s milk with the lactase enzyme added to break down the milk sugar, making it easier to digest for those with lactose intolerance. However, if you have a milk allergy, this isn’t a good option because it still contains the milk proteins (casein and whey) that cause a reaction.

“I can’t do lactose,” one member said. “I avoid it like the plague. It’s just not worth the pain and suffering afterward. There are some good choice lactose-free ice creams out there.”

2. Almond Milk

Plant-based milk alternatives are made from various sources, including nuts, seeds, grains, and legumes. They come in a wide range of flavors and nutritional profiles.

Almond milk is made from ground almonds and water, so it’s naturally lactose-free. Like most plant-based milks, it’s also low in FODMAPs, a type of carbohydrate that many myIBSteam members have discussed trying to avoid. (FODMAP is an acronym for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.”)

When buying almond milk at the store, take a look at the ingredients listed on the label. Try to choose products without added sugar, which may be a trigger for IBS symptoms. Many brands also contain carrageenan, a seaweed extract that some people may have trouble digesting.

Making your own is an even better option — try this Minimalist Baker recipe.

Several members stated that they’ve switched to almond milk. “Have you tried almond milk?” asked one member. “I use it and enjoy it.”

Another member shared, “I feel I’m getting addicted to almond milk! Is that even possible?”

3. Coconut Milk

Coconut milk is made from the flesh of coconuts and water. It has a rich texture and flavor, but it’s higher in fat and calories compared to other plant-based milk options. However, some of that fat includes beneficial medium-chain saturated fatty acids, known for supporting digestive health and cognitive function.

4. Oat Milk

Oat milk is made from oats blended with water. It’s naturally sweet and creamy, making oat milk a popular choice for coffee and cereal. Although oats are generally low in FODMAPs, some people with IBS may be sensitive to them, so it’s essential to monitor your symptoms.

“I prefer oat milk,” responded one member in a discussion about types of plant milk. “I love it!”

5. Rice Milk

Rice milk is made from milled rice and water. Rice is naturally gluten-free, and allergies to rice are rare, so it’s usually safe for most people. However, it’s lower in protein and higher in carbohydrates compared to other options.

6. Soy Milk

Soy milk is made from soybeans and water, providing a good source of protein and essential nutrients. Soy is a common food allergen, so some individuals with IBS may have sensitivity to it. If you’re considering soy milk, opt for unsweetened varieties to avoid added sugars.

“I’ve dropped dairy from my diet, and it’s helped me,” reported a myIBSteam member. “I use soy milk or one of the nut milks.”

For some members of myIBSteam, soy can instead be a trigger. “I get sick with soy!” one member said.

Tips for Choosing Milk Alternatives

The large number of milk alternative options can be overwhelming. As you begin shopping for a new nondairy milk product, keep these tips in mind:

• Read labels, checking the ingredients list for added sugars, thickeners, and other potential triggers for IBS symptoms.
• Choose unsweetened products to avoid added sugars, which some myIBSteam members report make their symptoms worse.
• Consider options fortified with vitamins and minerals, such as calcium and vitamin D, to match the nutritional content of cow’s milk.
• Experiment with small amounts of different products to see which ones work best for you, and pay attention to how your body responds.

You may need to try more than one dairy alternative before you find the best milk product for you.

Discuss Dietary Changes With Your Health Care Team

Finding the right milk alternative for your IBS symptoms may require some experimentation, but with the variety of options available, you’re likely to find one that suits your tastes and dietary needs. Listen to your body, and work with a health care provider or dietitian for personalized guidance on managing your IBS through diet and other treatments.

Talk With Others Who Understand

On myIBSteam, the social network for people with IBS and their loved ones, more than 25,000 members come together to ask questions, give advice, and share their stories with others who understand life with IBS.

Have you tried milk alternatives to help reduce IBS symptoms? Did you find one you like that helps you feel better? Share your experience in the comments below, or start a conversation by posting on your Activities page.