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Soy Milk
Glycine max extract
Lactose Free
Vegan
High Protein
Glass of soy milk

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard glass

Safe Serving Size: Half a glass

Active Compounds: Galacto-oligosaccharides (GOS), Fructans

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: High in galacto-oligosaccharides (GOS)

Specific symptoms: Bloating, gas, abdominal pain, and possible digestive discomfort

Typical reaction time frame: Typically within 30 minutes to 3 hours after consumption

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

rice milk

Rice milk

oat milk

Oat milk

Substitution ratio: 1:1 direct replacement

Processing Effects

Heat treatment does not significantly reduce FODMAP content

Fermented soy products may be better tolerated

Stacking Considerations

Avoid combining with:

  • tofu
  • tempeh
  • soybeans
  • miso

Safe complementary foods: Can be safely combined with low FODMAP fruits and grains

Reintroduction Guidelines
  1. Start with 30ml (2 tablespoons) mixed with water
  2. If tolerated, increase to 60ml after 3 days
  3. Gradually increase to full serving size over 1-2 weeks

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • protein bars
  • protein powder
  • baked goods
  • coffee creamers
  • smoothies

Alternative names: soya milk, soya drink, soy beverage, soy drink

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Previous soy tolerance
  • Portion size consumed
  • Time of consumption
  • Stress levels

Tip: Keep a food diary to track your individual tolerance levels