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Is Soy Milk Low FODMAP?

Updated · Dairy alternatives
Depends on portion or type

It depends on how it is made. Soy milk made from whole soybeans is high, while soy milk made from soy protein is generally low.

Main FODMAPs: GOS (whole soybean versions)

Why

Whole soybeans are rich in GOS, a FODMAP that many people absorb poorly. Soy drinks made from soy protein contain far less of it, so the ingredients list tells you most of what you need to know.

Good to know

  • Look for "soy protein" on the label rather than "soybeans" or "whole soybeans".
  • Some brands add sweeteners, inulin, or other fibers.
  • Unsweetened versions are the simplest place to start.

Tips and swaps

  • Lactose-free milk
  • Unsweetened almond milk
  • Rice milk

Related foods

Related reading

Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.

Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.

Check any food in seconds

Whole-soybean and soy-protein versions behave differently. Scan the label to check which one you have. FODMAP Scanner checks it for you in seconds.

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