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Almond milk, as the name suggests, is sourced from blending almonds with water and draining the resultant mixture to remove the solids. It is a choice alternative to animal milk in case of allergies and intolerances. (1)
The main reason people suffer from diarrhea after drinking milk is the lactose content of animal milk. This condition is especially pronounced in people who suffer from lactose intolerance and do not produce enough of the enzyme that digests the sugar lactose. (2)
Because almond milk is derived from almonds and does not contain lactose, it is safe to drink and suits a lot of people. (3)
It can be safely said that drinking almond milk does not trigger diarrhea except if you are allergic to almonds or the milk is past its expiration date.
Almond Milk: Its Use in Diarrhea
Now that you know almond milk doesn’t trigger diarrhea, it is also useful to know that it is a safe beverage to consume if you are experiencing diarrhea.
A specific type of diet known as the low-FODMAP diet is often proposed as a way to manage diarrhea, especially if it is caused by irritable bowel syndrome (IBS).
FODMAP, fermentable oligo-, di-, and monosaccharides and polyols, are certain types of sugar molecules that cannot be broken down into simpler sugars in the stomach to be easily absorbed.
In such a case, these sugar molecules travel through the small intestine into the colon, where gut bacteria digest and ferment these sugars to produce gases as a result.
While most people can tolerate these foods well, in certain conditions of the gut such as IBS and small intestinal bacterial overgrowth (SIBO), they can cause serious issues such as gas, painful cramps, and irregular or painful bowel movements.
For this reason, doctors and dietitians recommend consuming a low-FODMAP diet to provide rest to the gut. You can either add back the foods you had eliminated after your symptoms have calmed down or continue a low-FODMAP diet. (4)
Because almond milk is a low-FODMAP drink, it can be safely consumed during a diarrheal episode to fulfill protein requirements. (5)
Almond Milk: Nutritive Value and Impact on Health
Almond milk is a rich source of nutrients while being low in calories. Just 1 cup provides: (6)
- 24% of the daily requirement of vitamin A
- 12% of the daily requirement of vitamin D
- 46% of the daily requirement of vitamin E
- 35% of the daily requirement of calcium
Due to its high calcium and vitamin D content, it can be a superfood for building healthy bones. (7)
In addition, studies have found almond milk to be a beneficial beverage for people with type 2 diabetes. It improved the efficacy of insulin and prevented spikes in blood sugar levels after consumption. (8)
Make Your Own Almond Milk
Almond milk can be expensive. The good news is you can make a batch at home to consume over the week.
Here are the steps:
- Soak 1 cup of almonds overnight.
- The next day, add the drained almonds to a blender along with 1–2 cups of water, a pinch of salt, and 2 pitted dates.
- Blend well until the liquid turns milky.
- Drain through a sieve lined with cheesecloth.
- Add another ½ cup of water to the pulp and repeat the blending process.
- Store in a glass bottle in the fridge for no more than a week.
You can use the fiber that is left behind to make cookies or add it to soups, gravies, and smoothies.
Most-Asked Questions About Consuming Almond Milk
How much almond milk can I consume in a day?
Almond milk is pretty safe if consumed in limited amounts. Do not consume more than 1 glass each day.
Who should avoid almond milk?
Almond milk is safe to consume except for people with allergies to almonds or other tree nuts.
Practical Takeaways
- Almond milk is made by blending almonds and water. It is a naturally lactose-free alternative to dairy milk.
- For people with a lactose allergy, almond milk can be a safe and healthier alternative.
- The lactose-free nature of almond milk doesn’t trigger diarrhea, unlike dairy milk.
- Because of its lack of lactose and low FODMAP content, almond milk can be a useful food to have when you are experiencing a diarrheal episode.
- Almond milk is also a rich source of vitamin D and calcium, which aid in building strong bones.
- Make sure you do not consume more than 1 glass of almond milk each day.
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