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Over the past several years the plant milk market has blossomed as people search for less inflammatory alternatives to traditional dairy milk. With lactose intolerance being one of the most popular allergies that adults suffer from, and vegan and plant-based diets on the rise, oat milk, almond milk, and a variety of other options have made their mark as staples in refrigerators across the world to be used in cereal, coffee, and any other recipe imaginable.
Yet while plant milk is devoid of lactose that may be causing gastrointestinal issues such as severe bloating and discomfort, plant milk also comes with its own set of pitfalls. Before you make the switch to plant milk once and for all, there’s one thing doctors warn you to be aware of whenever you’re trying a new beverage.
Many people move away from dairy milk due to an allergy to the lactose it contains. However, the reality is that plant milks such as almond and oat milk can contain just as many allergens, as well as additives to improve its shelf life. Unfortunately, these additives can have just as much of an impact on your body as lactose.
“The most important thing for people to realize is that food sensitivities can exist across the board. In one study that looked at the allergenicity of different plant-based milks compared to cow’s milk (the highest), almond milk tested the highest among the plant-based milks, and coconut milk the lowest,” warns Dr. Vincent Pedre, board-certified internist. If you’re hoping to avoid allergens by switching away from dairy milk, you must proceed with caution in order to ensure you aren’t accidentally invoking further discomfort in your body.
Not only can plant milk variations spark allergies, but the additives they contain can also create an adverse reaction in your gut, potentially leading to bloating, pain, digestive issues and gas. “The other problem to consider with many commercial plant-based milks are the added ingredients, like pea protein and thickeners like xanthan or guar gums,” explains Dr. Pedre.
“A small percentage of people are allergic to pea protein. And when it comes to the gums, some people may develop uncomfortable gas, bloating, and even diarrhea when consuming these gums.” While xanthan gum does not cause permanent damage to your gut, it can cause significant discomfort, and if you already struggle with digestive issues and bloating it may be worth avoiding.
So what’s the solution to avoiding gut irritation in your dairy alternatives? According to Dr. Pedre, while it may be a little extra work, making your plant milk from scratch is the best way to avoid additives and potential allergens for a dairy free alternative that will sit well in your stomach while adding creamy flavor to your favorite meals.
“The best option is to make your own plant-based milk, like a homemade almond milk with organic dry roasted or sprouted almonds. If your problem is the fillers commercial brands add to plant-based milks, making your own at home is the best alternative,” he explains. However, if store bought is more up your alley, coconut milk is the creamiest dairy alternative with the lowest risk of allergic reaction, making it a great addition to curries, coffee, and even cereal for a boost of flavor without irritating your stomach lining.
Being in tune with your body and aware of how certain foods can make you feel is essential in determining what can stay in your diet and what has to go. Plant milk can make a great alternative to dairy milk if you’re lactose intolerant, but with xanthan gum and other additives thrown in they can also have a negative effect on your stomach and digestive system depending on your sensitivities.
Making plant milk from scratch, being aware of the added ingredients, and choosing milk alternatives that offer less of a chance of allergic reaction are all simple fixes you can make to choose the plant milk that’s right for your diet. As with anything, it’s best consumed in moderation, but if you choose the right formula it can be of great value to your diet.
