Starbucks - Flatwhite, Tall, 12 oz (1 serving(s))

Choose a smaller size, such as a Short or Tall, or ask for fewer milk ounces to reduce lactose exposure.

Order it unsweetened and avoid flavored syrups, sauces, sugar packets, whipped cream, or sweet cold foam.

Try an Americano, espresso, or brewed coffee with a small splash of milk instead of a full flat white.

If dairy seems to be the trigger, try unsweetened almond milk; check that the barista does not add any sweetener.

Have the coffee with a small protein-and-fiber snack, such as a boiled egg with almonds or plain Greek yogurt with chia seeds, rather than on an empty stomach.

Take a 10–20 minute easy walk after finishing the drink, and compare your readings to identify whether caffeine, milk quantity, or timing is the main contributor.