Almond Milk Makes Me Gassy & Bloated: 4 Reasons + How To Fix

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While almond milk is a very nutritional and healthy drink, it might be a pain to consume for some people due to the gastric discomfort it produces. 

So, why does almond milk makes you gassy and bloated? The main reason you may get gassy and bloated after drinking almond milk is due to a food additive called carrageenan.

This component acts as a thickening agent, but it might produce gastric distress, such as gas and bloating, in some people. 

There are several other reasons why you might get gassy and bloated after drinking almond milk. In this article, we’ll review all the possible reasons why this is happening and how you can fix it. 

Key Takeaways

  • In addition to the additives in almond milk, having high-FODMAP foods with it can also cause bloating and gas.
  • To help reduce bloating or gas after consuming almond milk, drink a hot beverage like tea or add ginger to your water. 
  • To avoid getting gassy and bloated from almond milk, try making it at home. Since you likely won’t add ingredients like carrageenan, homemade almond milk can be easier on your stomach. 

Why Does Almond Milk Make You Gassy and Bloated? (4 Reasons)

Why does almond milk make you gassy and bloated? (4 reasons)

1. It Contains Carrageenan

Almond milk contains additives like carrageenan to act as a thickening agent. It seems that this component might cause stomach problems in some people. 

According to some animal studies, those given this additive experienced more gastrointestinal symptoms. 

Even though this study was done in animals, we can still conclude that carrageenan is a likely cause of bloating and gas in humans. 

While carrageenan might be the biggest reason you get gassy and bloated after having almond milk, other additives like guar gum, lecithin, and artificial flavors might also increase the risk of digestive problems. 

2. Other Foods You Consume With Almond Milk Cause Digestive Issues

Before you point your finger at almond milk, analyze what you have it with. Foods like cereal, protein powder, granola, or chia seeds can affect your digestion. It might not be the almond milk that makes you gassy and bloated.

So, test almond milk out on its own and check for any symptoms. If you don’t have any symptoms, try the foods you regularly have with this drink on their own.

If you experience symptoms after that, it’s likely the other food causing your symptoms and not the almond milk. 

3. You Drink It Too Fast

You might get gassy and bloated if you drink almond milk too fast.

When you drink liquids too fast, you swallow more air, which can lead to more gas and bloating. 

4. You Are Intolerant To Almond Milk

Finally, the last reason you might feel gassy and bloated is that you are intolerant to almond milk.

However, I’ll go into detail about the symptoms you might experience if you have a food intolerance later in the article. 

Is Almond Milk High in FODMAPs?

No, almond milk is not a food high in FODMAPs.

FODMAPs are fermentable oligo, di-, monosaccharides, and polyols. For people that have irritable bowel syndrome (IBS), consuming foods high in FODMAPs might cause digestive issues such as bloating and gas. 

However, almond milk is allowed on a low-FODMAP diet since it is low in FODMAPs.

Thus, it shouldn’t cause any symptoms as long as you don’t combine it with other high-FODMAP foods such as apples or bananas. 

Can You Be Intolerant or Allergic to Almond Milk?

Yes, you can be intolerant and allergic to almond milk.

When you have almond milk allergies, you might suffer symptoms like a runny nose, sneezing, bloating, and gas.

It means that the body senses an outside invader from your food. As a result, it activates the immune system to generate a response.  

On the other hand, an intolerance to almond milk can cause itching, hives, diarrhea, and vomiting.

In this case, the immune system is not involved. Almond milk might irritate the digestive system, but your reaction to it will not be life-threatening. 

How To Reduce Gas and Bloating After Drinking Almond Milk

If you already drank almond milk and are starting to feel the bloating creeping in, there are some things you can do to decrease the symptoms. 

Drinking ginger lemon tea might help reduce bloating and gas since ginger can help speed the digestive tract

Also, consuming peppermint and licorice tea might help improve digestion, which can help decrease the symptoms of bloating and gas. 

If you still experience some bloating, you can take digestive enzymes. However, they work best before a meal. They might still work 20 minutes after the meal if you forget to take them. One of the best enzyme options is Zenwise No Bloat.

Ways To Avoid Gas and Bloating When Drinking Almond Milk

ways to avoid gas and bloating when drinking almond milk

1. Make Homemade Almond Milk

One way to avoid getting gassy and bloated from milk is to make it at home. When you make homemade almond milk, you can control the ingredients you use.

For example, you can decide not to add carrageenan, which, as mentioned before, is the main culprit of why you get these symptoms.

A more natural approach can make it easier for the stomach to handle, allowing you to reduce gastric distress. 

Check out this quick video on how to make your own almond milk at home:

2. Avoid Adding High-FODMAP Foods 

Another thing you can do is avoid mixing almond milk with foods that are high in FODMAPs.

Almond milk is low in FODMAPs, but adding high-FODMAP foods like blackberries, peaches, cherries, bananas, and apples might increase the risk of stomach problems. 

Instead, add foods low in FODMAPs, like blueberries. 

3. Drink Almond Milk Slowly

When you drink almond milk, pay attention to how fast you drink it. As we previously saw, drinking too fast can lead to swallowing more air, increasing the risk of bloating and gas. 

So, the next time you drink almond milk, make sure you drink it slowly, savoring each sip to have a more mindful approach. 

4. Eliminate Almond Milk 

Finally, if you have tried all the solutions above but are still getting gassy and bloated, you might want to eliminate almond milk. It might be possible that you have an intolerance or allergy to almond milk. 

To help determine if you have one, there are some exams you can take to get a confirmed diagnosis. In this case, it’s good to talk to your doctor for them to guide you into which are the best tests according to your needs. 

Frequently Asked Questions

Can Almond Milk Upset Your Stomach?

Yes, almond milk contains carrageenan, a thickening agent that might cause an upset stomach. It can lead to gas and bloating.

Also, if you consume foods high in FODMAPs along with almond milk, such as gluten-containing cereal, it might lead to an upset stomach. 

Can You Be Intolerant to Almond Milk?

Yes, you can be intolerant to almond milk. If you present symptoms like bloating, gas, or stomach cramps after drinking almond milk, it’s better to get tested to determine if you are intolerant to almond milk or another food. 

What Are the Negative Effects of Almond Milk?

Depending on the type of almond milk you get, it might be high in additives, which can cause gastric distress.

Others have added sugar, which can increase your caloric intake and put you at risk for weight gain. Finally, some people are allergic to nuts, which might cause a negative reaction.

Other Foods That Can Cause Gas & Bloating

About The Author

Brenda Peralta

Brenda Peralta is a Registered Dietitian and certified sports nutritionist.  In addition to being an author for, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.

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