Milk Alternatives To Try & Which Ones Should You Avoid

You probably have fond memories of dipping cookies into a glass of milk, eating your favorite cereal with milk, or ending your day with a warm glass of milk before bed. However, those familiar with my work know I strongly advise against dairy — even some milk alternatives.

The research backs me up on this. I saw it for myself with the patients in my clinic. It leads to poor gut health, systemic inflammation, nagging pain, and chronic disease. (1)

So what can you drink instead of dairy milk? I’ve got good news! There is no shortage of delicious and nutritious plant-based milk alternatives.

However, not all plant milks are created equal. While some options are incredibly nutritious and healthy for your body, others have drawbacks. Some should even be completely avoided. Let me help you cut through the hype. Read on to learn about the best milk alternatives.

Ditch the Dairy

Along with gluten, dairy is one food I believe everyone should avoid. Dairy is highly inflammatory and can cause digestive issues and acne. It can also be responsible for stronger presentations of autistic behaviors and other health issues. 

A large percentage of the adult population has lactose intolerance. This means that they do not produce the lactase enzyme. This is necessary to break down the milk sugar, lactose. There are dietary supplements that can help you digest lactase. 

However, I don’t recommend them. This is because there are other reasons — besides the lactase — to avoid dairy. Sensitivities to the whey and casein proteins found in dairy are common. They can cause bloating, gas, fatigue, headaches, and other nagging chronic symptoms.

The casein protein in dairy is also structurally similar to gluten. It can also cause inflammation, molecular mimicry, leaky gut syndrome, and autoimmunity. 

As I discussed in this article, sheep’s and goat’s milk may also cause similar issues as cow’s milk. Lastly, non-organic dairy is also filled with hormones and antibiotics. These may lead to mood swings, acne, and other health issues. (2) Let’s get into some of the best milk alternatives you can try to ditch the dairy for good!

Best Milk Alternatives

Coconut Milk

Coconut milk is a delicious and creamy plant milk that comes from the coconut’s white flesh. It’s not to be confused with coconut water, the clear, fat-free liquid found inside immature coconuts. Like dairy milk, it’s available in several fat content percentages. It’s sold in cans for cooking and cartons for drinking.

Coconut milk is not recommended in the first phase of the low FODMAPS diet. However, you may enjoy it during and after an autoimmune diet and as part of a keto or Paleo diet. 

It’s rich in healthy saturated fats, potassium, magnesium, calcium, and iron. The medium-chain triglycerides (MCTs) in coconut milk may aid weight loss. They balance your microbiome and blood sugar levels and lower your appetite. In addition to giving tropical island vibes, coconut milk may have anti-inflammatory and antibiotic benefits. In my opinion, it’s the best milk alternative. 

Almond Milk

Almond milk is perhaps the most popular plant-based milk alternative out there. It’s made from the fruit of the almond tree. (Tree nuts are actually considered the fruit of the trees they grow on!) Though it’s not recommended during the first part of an autoimmune diet, it is allowed after the reintroduction phase and on the low FODMAPS diet. It’s also allowed on a keto or Paleo diet.

The creamy texture of almond milk is similar to dairy milk and it has a delicious nutty flavor. It’s not surprising that it’s so popular! Almond milk is rich in vitamin E, magnesium, riboflavin, and thiamin. It has a third of the calories of cow’s milk and is also much lower in carbohydrates. Unsweetened almond milk doesn’t raise your blood sugar. It only has 0.6 percent of carbs compared to five percent in cow’s milk.

In addition to your blood sugar levels, almond milk may also benefit your heart. Research has found that consuming almonds can result in changes associated with a reduced risk of heart disease. These changes include reducing bad cholesterol, lowering triglycerides, increasing good HDL cholesterol, and making beneficial changes to your blood lipid profile.

Hemp Milk

Hemp milk is a highly nutritious milk alternative with an earthy and nutty flavor. It may be a perfect part of a low FODMAP diet. You can enjoy it after the reintroduction phase of an autoimmune diet. 

Hemp milk is a good source of protein, healthy fats, calcium, and iron. It is rich in anti-inflammatory Omega-3 fatty acids. It has the ideal Omega-3 and Omega-6 balance, between a 2:1 and 3:1 ratio. 

Thanks to all the Omega-3 fatty acids, hemp milk may reduce inflammation, protect your skin health, and reduce signs of aging. With the help of Omega-3s and an amino acid called arginine, hemp milk may also help to reduce your blood pressure and your risk of heart disease.

Hazelnut Milk

Hazelnuts are really good for you. Sorry, but you can put down that jar of Nutella spread. Unfortunately, it’s not the optimal way to reap the benefits of hazelnuts. Not to worry! Drinking hazelnut milk is a delicious way to indulge in the creamy, nutty flavor of hazelnuts. 

Hazelnut milk has more than double the protein of almond milk. It’s also a good source of B vitamins, Omega 3 fatty acids, and vitamin E. Lastly, hazelnut milk is low FODMAP and mostly tolerated well by those with autoimmune conditions. One study found that hazelnuts – due to their high concentration of antioxidants and healthy fat — may lower cholesterol levels in the blood. (3)

Next, let’s explore milk alternatives you can try with caution. They could be beneficial for some, but definitely not for all. 

Milk Alternatives To Try With Caution

Cashew Milk

Cashew milk is rich in polyunsaturated and monounsaturated fats, iron, magnesium, and potassium. It also has a high protein content. Depending on the brand, one cup may have nearly five grams of protein. This makes it an excellent choice if you are looking for a little protein boost. 

Due to its healthy fat, potassium, and magnesium content, it may boost your heart health and reduce your risk of strokes and heart attacks. Cashew milk may help to balance your blood sugar levels. Thanks to its antioxidants, it may lower inflammation and boost your immune system. 

It may also benefit your eye health thanks to eye-friendly lutein and zeaxanthin. Furthermore, research has also shown that cashews may also have anti-cancer benefits, particularly for breast and skin cancer.

You might be wondering — with all these benefits, why is it in the “try with caution” section? Cashews are high in FODMAPS. Some people can be super sensitive to them. Although they are one of the foods you can reintroduce on an elimination diet, all the wonderful health benefits of cashews are irrelevant if you don’t tolerate them well. Proceed with caution.

Pistachio Milk

These tasty little green gems pack a nutritional punch. They also make a delicious milk alternative. One cup has 30% of the recommended daily intake of vitamin A and 20% of the recommended daily allowance of calcium. In addition, they’re rich in beta-carotene, lutein, and other antioxidants. Pistachio milk also has more potassium than other non-dairy milks.

If you care about which non-dairy milk is best for the environment, good news! Pistachio milk has a lower environmental impact than dairy and some other nut milks. This is because it needs much less water to grow. 

There is one word of caution, however. Pistachios are a high FODMAP food. They may not be a good option for those with autoimmune conditions that may be sensitive to nuts. 

Milk Alternatives To Avoid

Soy Milk

Soy is a common allergen. It’s hard on your digestion. It also contains chemical compounds called isoflavones that mimic estrogen. 

Research suggests that soy-based foods and a diet high in soy may lead to fertility issues, hormonal imbalance, and lower sperm count. Soy milk also contains a chemical compound called goitrogens that may suppress your thyroid gland. This makes it especially unsafe for those with thyroid issues. This is a milk alternative to avoid.

Oat Milk

Oats are high in carbs and may raise your blood sugar levels. This could lead to inflammation. Moreover, many oat milk brands on the market contain added sugar and additives. Some brands may even include refined oil, such as canola oil that may lead to inflammation in your body.

There is also a high risk of pesticide residue and gluten cross-contamination. This means the oats that the milk comes from may not be gluten-free. 

It was believed that oats were a gluten-friendly option for people with inflammatory issues. However, thanks to new research, that is no longer the case. Recent studies discovered that components in oat proteins cause inflammation and damage in patients who experience gluten sensitivity. For these reasons, I don’t recommend you incorporate oats and oat milk into your diet.

Pea Milk

Although it’s rich in protein, I recommend you pass on this one. Peas are legumes that may not be digested well. Partially digested foods in the digestive system can provide food for the bad bacteria in your gut and disrupt your gut balance. This may lead to leaky gut syndrome, the root cause of autoimmune diseases and other health problems.

Rice Milk

Rice milk may seem like a good option. However, most rice milk is filled with additives and low in nutrients. It is very high in carbs and may lead to blood sugar issues, gut imbalance, and weight gain. It has also been shown to have higher levels of inorganic arsenic. Even the Food and Drug Administration has recommended that pregnant women, children, and infants avoid it. For these reasons, rice milk isn’t the best milk alternative. 

Banana Milk

Banana milk is another milk alternative I suggest you avoid. This type of milk offers a naturally sweet, tropical taste. It’s also rich in potassium which is good for heart health, muscle function, and maintaining fluid balance in the body. 

However, that sweet flavor is also part of the problem. Banana milk contains high levels of natural sugar. This can be bad for those trying to monitor their sugar intake. In addition, ripe bananas are a high FODMAP food and may cause problems for some — especially those with autoimmune conditions. 

The Final Word on Milk Alternatives

We are so lucky to live in a time when there are so many great-tasting, non-dairy alternatives to cow’s milk. While my favorite is coconut milk, you may find that hemp milk is a tempting option. If you can comfortably consume nuts, almond, or cashew milk might be the right option for you. Have fun experimenting and find the best milk alternative for you!

I know it can be difficult to change the way you eat! Whether you’ve already given up dairy or need a little push to eliminate this inflammatory food from your diet, check out my cookbook for simple and delicious recipes. I’ve included dozens of recipes for everything from soups and main courses to side dishes and desserts. They make it easy to ditch the dairy for optimal health.

And while you are trying out different options, support your digestion with my Complete Enzymes. I formulated these to support optimal digestion and nutrient absorption. It’s the best digestive enzyme available to break down a broad spectrum of foods.

Regardless of your choice, let’s raise a glass and toast the healthy, gut-supporting milk alternatives!