Is yogurt low FODMAP?
No. Regular cow's milk yogurt is high FODMAP because of lactose. Lactose-free yogurt is low FODMAP and swaps in easily.
Main FODMAP group: Lactose
Yogurt is made from milk, so it contains lactose. The live cultures use up some of it, but Monash University still lists regular yogurt as high FODMAP at a normal portion.
What about Greek yogurt?
Straining removes some of the whey, so Greek yogurt contains somewhat less lactose than regular yogurt. It is not lactose-free, though, and serving size matters. Check the Monash University FODMAP app for tested portions.
Read the label
Flavored yogurts often add honey, fruit purees such as mango or apple, or inulin and chicory root as “added fiber”. All of these can make a yogurt high FODMAP, even a lactose-free one.
Test lactose
Yogurt is a common food for testing lactose during the reintroduction phase. See also milk and cheese.
Low FODMAP swaps
- Lactose-free yogurt, plain or Greek-style
- Plant-based yogurt without inulin or chicory root (check the Monash app)