Serves 2 – 4



  • 500ml of Almond Milk

Or try Rice or Oat Milk as an alternative (our family prefers the taste of Almond Milk!) Many recipes for Golden Milk use coconut milk and cream but this is NOT suitable for the IBS-gut in large quantities as it has a higher fat content which can be an IBS-trigger.)

  • 100ml of Water
  • 1 – 2 heaped teaspoons of Turmeric Powder

Or 2cm of Sliced or Grated Turmeric Root (if you can get it)

  • Pinch of Coarse Ground Black Pepper
  • 1/2 Teaspoon of Ginger Powder (optional)

Or 1cm of Sliced or Grated Ginger Root (if you can get it)

  • 1/4 Teaspoon of Cinnamon Powder (optional)
  • 2 good dollops of Honey (Local Honey is best but any good quality Organic Honey will do)

You can also use Raw Cane Sugar, Brown Sugar or Maple Syrup to sweeten.

IBS-caution / low-Fodmap / diary-free

My Golden Turmeric Milk is one of our family favourites. Great for colds and when you’re feeling a bit under the weather. Or simply enjoy as a morning drink!

We discovered the benefits of turmeric milk a couple of years ago when we were away for a week in Donegal and both kids were really sick with a stinky cold and high temperatures. I managed to find almond milk, turmeric and local honey in the local health store and we drank this all through the week. Nowadays we’ve spiced it up a bit with the addition of ginger and cinnamon.


  • Put 100ml of Water into a saucepan and add in the Turmeric (powder or root) along with a pinch of coarse ground Black Pepper. (The pepper is reported to significantly increase the bioavailability of the curcumin in the turmeric and hence its ability to be used by the body.)
  • As turmeric is extremely yellow in colour and tends to stain everything, you may want to keep a separate small saucepan and wooden spoon for this milk – a saucepan with a spout is also a good investment!
  • Simmer for about 2 minutes.
  • Next add in the Ginger (powder or root) and the Cinnamon and simmer for a further 2 minutes to allow the flavours to infuse together.
  • Once you have made this mixture a few times, you can experiment with the quantity of each of the spices until you get the flavour you really like. For example if one of us has a cold then I might ‘up’ the quantity of ginger to make it a bit more spicy. You can also leave out the cinnamon.
  • Next add in the Almond Milk and bring up to temperature. Add in the Honey to sweeten – you can make it as sweet or unsweet as you like.
  • Simmer for a couple of minutes – you don’t really want to boil this mixture but you want to make sure it is heated straight through and all the flavours have infused well.
  • If you’ve used slices or grated in the turmeric and ginger root then you can either strain your mixture before serving to remove the ‘bits’ or blend them up in a mixer.
  • To  be honest, we tend to use powdered turmeric and ginger more as these tend to be ingredients I always have in the cupboard.
  • If you have any mixture left over, you can let it cool and put in the fridge – it’ll keep until the next day. All the spices will sink to the bottom so you will need to stir it up – I only suggest re-heating the mixture once. It’s also quite nice to drink cold.
  • Pour into cups of your choice…and ENJOY!!!


  • I’m giving this recipe a CAUTION rating for the IBS gut.
  • Although Turmeric has many health benefits, it’s particularly vibrant colour and ability to stain just about everything it touches makes me cautious about taking it if your IBS is chronic, unstable or you have had a relapse.
  • Too much turmeric can cause diarrhoea – but I’m talking if you are consuming it in excess over long periods of time.
  • If your condition is stable then enjoy when you like.
  • So my advice is that you can take this milk or cook with turmeric several times a week.

Fodmap Rating:

  • FODMAP-Friendly with mainly LOW-FODMAP’s.
  • LOW-FODMAP: Almond Milk, Rice Milk, Turmeric, Black Pepper, Ginger, Cinammon, Raw Cane Sugar, Brown Sugar, Maple Syrup.
  • HIGH-FODMAP’s: Oat Milk (High in Oligos), Coconut Milk (High in Oligos), Honey (High in fructose).
  • These can be left out and low-FODMAP alternatives used instead.

Health Benefits:

  • Turmeric has been used as a popular ingredient in Ayurvedic medicine for years and is a spice that has been used for centuries in Asian cuisine.
  • Curcumin and other curcuminoids (the chemical compounds in turmeric) offer numerous health benefits such as being anti-inflammatory, antiseptic, anti-fungal and anti-bacterial.
  • So this Golden Milk is great for colds and infections, and helps fight inflammation.
  • Precautions about taking turmeric relate to those taking ant-acid medications, those who have gallbladder problems, pregnant and breastfeeding women, diabetics and people due for surgery.
  • As with everything, if you suffer from specific medical problems and aren’t sure about taking turmeric (or anything else listed in this recipe) then always consult your doctor before trying something new.