Is Yogurt Low FODMAP?

Is Yogurt Low FODMAP?

Regular yogurt is high FODMAP. At a standard serving of 170g (1 tub), yogurt contains high amounts of lactose and may trigger symptoms if you malabsorb lactose. However, at a smaller serving of 60g (approximately 3 tablespoons), yogurt becomes moderate FODMAP and may be tolerable for some people.

The good news is that lactose-free yogurt is low FODMAP and can be enjoyed in full serving sizes without concern.

Safe Serving Size

According to Monash University, the safe serving size for regular yogurt is limited to about 60g (3 tablespoons) as a moderate FODMAP food. At the standard tub size of 170g, yogurt becomes high FODMAP due to its lactose content.

Why Does Yogurt Contain FODMAPs?

Yogurt contains lactose, a naturally occurring sugar in milk. Lactose is a FODMAP that requires the enzyme lactase to be properly digested. Many people with IBS have difficulty digesting lactose, leading to symptoms like:

• Bloating
• Gas
• Abdominal pain
• Diarrhea
• Cramping

While the bacterial fermentation process used to make yogurt does reduce lactose levels compared to milk, regular yogurt still contains significant amounts of lactose—enough to cause symptoms in sensitive individuals.

Why Isn’t Yogurt Lower in Lactose?

You might wonder why yogurt isn’t lower in FODMAPs, given that the bacteria in yogurt consume some of the lactose. The reason is that:

1. Fermentation is limited - Commercial yogurt fermentation doesn’t last long enough to consume all the lactose
2. Bacteria are inactive - Most yogurt is heat-treated after fermentation, killing the bacteria and stopping lactose breakdown
3. Added milk solids - Many yogurts have milk powder added, which increases lactose content

Types of Yogurt and FODMAP Levels

High FODMAP Yogurts

• Regular yogurt (full-fat) - High FODMAP at 170g serving
• Low-fat yogurt - High FODMAP at 170g serving
• Greek yogurt - Still high FODMAP despite straining (less lactose than regular but still significant)
• Flavored yogurt - Often contains high FODMAP sweeteners and fruits in addition to lactose
• Frozen yogurt - High in lactose

Low FODMAP Yogurt Options

• Lactose-free yogurt - Low FODMAP and safe in full servings
• Lactose-free Greek yogurt - Low FODMAP and protein-rich
• Coconut yogurt - Check ingredients; many are low FODMAP (avoid those with inulin)
• Almond milk yogurt - Generally low FODMAP
• Oat milk yogurt - May be high FODMAP due to GOS and fructans; check Monash app

Moderate FODMAP (Small Portions Only)

• Regular yogurt (60g/3 tbsp) - Moderate FODMAP; may be tolerated
• Vanilla yogurt (½ cup or 127g) - Moderate FODMAP; contains lactose and GOS

Tips for Eating Yogurt on Low FODMAP

• Choose lactose-free - The easiest way to enjoy yogurt is to buy lactose-free varieties
• Check for additives - Avoid yogurts with inulin (chicory root fiber), high FODMAP fruits, or honey
• Start small - If testing regular yogurt, start with just 3 tablespoons to assess tolerance
• Avoid FODMAP stacking - Don’t combine yogurt with other high or moderate FODMAP foods
• Look for “live and active cultures” - While this won’t make yogurt low FODMAP, the probiotics may support gut health
• Plain is best - Choose plain yogurt and add your own low FODMAP fruits and toppings

Low FODMAP Yogurt Alternatives

If you can’t tolerate regular yogurt or want to avoid dairy:

• Lactose-free yogurt - Widely available and low FODMAP
• Coconut yogurt (unsweetened) - Low FODMAP when made without inulin; check labels
• Almond milk yogurt - Generally low FODMAP; verify ingredients
• Homemade coconut yogurt - Control ingredients to ensure it’s low FODMAP
• Kefir (lactose-free) - Fermented dairy drink that’s low FODMAP when lactose-free

What About Probiotic Yogurts?

Many yogurts are marketed for their probiotic content. While probiotics can be beneficial for gut health, they don’t eliminate the lactose in regular yogurt. If you want the probiotic benefits, choose:

• Lactose-free yogurt with added probiotics
• Probiotic supplements (ensure they’re FODMAP-friendly)
• Other fermented foods like sauerkraut or kimchi (in low FODMAP portions)

Nutritional Benefits of Yogurt

Yogurt (especially lactose-free varieties) offers several nutritional benefits:

• High in protein - Supports muscle health and satiety; Greek yogurt has even more
• Excellent calcium source - Essential for bone health
• Contains probiotics - May support digestive health (look for “live and active cultures”)
• Vitamin B12 - Important for nerve function
• Phosphorus and potassium - Support various body functions

How to Enjoy Yogurt on a Low FODMAP Diet

Breakfast Ideas

• Lactose-free yogurt parfait - Layer with low FODMAP granola, strawberries, and blueberries
• Smoothie bowl - Blend lactose-free yogurt with banana and top with kiwi and chia seeds
• Overnight oats - Mix lactose-free yogurt with gluten-free oats, almond milk, and low FODMAP fruits

Snack Ideas

• Yogurt with berries - Top lactose-free yogurt with raspberries or blueberries
• Yogurt dip - Mix plain lactose-free yogurt with herbs (avoid garlic) for veggie dipping
• Frozen yogurt bark - Spread lactose-free yogurt on a baking sheet, top with berries, and freeze

Cooking and Baking

• Yogurt marinade - Use lactose-free yogurt to marinate chicken or fish
• Baking substitute - Replace sour cream with lactose-free yogurt in recipes
• Creamy dressing - Mix lactose-free yogurt with lemon, dill, and olive oil

Low FODMAP Yogurt Toppings

Add flavor and nutrition with these low FODMAP toppings:

• Berries - Strawberries, blueberries, raspberries (in low FODMAP portions)
• Banana - Firm banana only (1 medium max)
• Kiwi - Low FODMAP and vitamin C-rich
• Maple syrup - Small amount for sweetness (¼ cup max)
• Chia seeds - Omega-3s and fiber
• Pumpkin seeds - Crunchy and nutritious
• Shredded coconut - Unsweetened (in moderation)
• Low FODMAP granola - Made with oats, nuts, and maple syrup

Flavored Yogurts to Avoid

Be cautious with these flavored yogurts, which often contain high FODMAP ingredients:

• Honey yogurt - Honey is high FODMAP in large amounts
• Fruit-on-the-bottom yogurts - Often contain high FODMAP fruits like apples, pears, or cherries
• Vanilla yogurt - May contain moderate FODMAPs (check serving size)
• Yogurt with inulin or chicory root - These are high FODMAP fibers added for texture

Reintroducing Yogurt

If you’re in the reintroduction phase of the low FODMAP diet:

1. Start with lactose - Test lactose as a FODMAP group first
2. Use regular yogurt - Start with 60g (3 tablespoons) of regular yogurt
3. Monitor symptoms - Wait 3 days before increasing the amount
4. Increase gradually - If tolerated, try 100g, then 170g
5. Keep a food diary - Track symptoms to identify your personal threshold

The Bottom Line

Regular yogurt is high FODMAP due to its lactose content and should be limited to small portions of 60g (3 tablespoons) or less during the elimination phase. For full servings, choose lactose-free yogurt, which is widely available and low FODMAP. Lactose-free yogurt provides all the nutritional benefits of regular yogurt without the digestive discomfort. Whether you prefer dairy or plant-based options, there are plenty of low FODMAP yogurt choices to enjoy as part of a balanced, gut-friendly diet.