Can I Have Greek Yogurt on a Low FODMAP Diet? Understanding Safe Portions

January 6, 2026 •

4 min read

Greek yogurt is generally lower in lactose than regular yogurt due to its straining process, a key detail for those managing digestive sensitivities. However, its inclusion in a low FODMAP diet depends heavily on the portion size and whether it's lactose-free.

Quick Summary

Standard Greek yogurt is low FODMAP in very small servings, with lactose-free versions allowing for larger portions. Always check labels and watch for added high-FODMAP ingredients.

Key Points

Serving Size Matters: Standard Greek yogurt is low FODMAP only in very small portions, like 23g, as per Monash University guidelines.
Lactose-Free is the Safest Bet: For larger, more generous servings, choose lactose-free Greek yogurt, which is suitable for the low FODMAP diet.
Check for Hidden FODMAPs: Always read ingredient labels to avoid high-FODMAP additives like honey, agave, or fruit purees.
Tolerance Varies Individually: Your personal tolerance to lactose may be different, so it's best to test small amounts or stick to lactose-free options if sensitive.
Different Testing, Different Results: Be aware that different certifying bodies, like Monash vs. FODMAP Friendly, may have differing serving size recommendations for the same food.
Opt for Plain Varieties: Plain, unsweetened Greek yogurt is the best choice, as flavored versions often contain added high-FODMAP sweeteners.

Navigating Greek Yogurt on a Low FODMAP Diet

For individuals managing conditions like Irritable Bowel Syndrome (IBS), navigating dietary restrictions can be complex, and dairy is often a point of confusion. The low FODMAP diet is designed to reduce fermentable carbohydrates that can cause digestive distress. The FODMAP in Greek yogurt is primarily lactose, a type of disaccharide that can be poorly absorbed and fermented in the gut. Understanding how Greek yogurt is made and how different products are tested is key to determining if it's safe for your low FODMAP journey.

The Lactose in Greek Yogurt

Greek yogurt is made by straining regular yogurt to remove a significant amount of whey, the liquid part of milk. Since much of the lactose is dissolved in the whey, this straining process naturally lowers the lactose content of Greek yogurt compared to traditional yogurt. However, this does not make it completely lactose-free. The final lactose level varies by brand and processing technique.

Authoritative sources have tested and set guidelines for safe serving sizes. Monash University, for instance, has found that regular Greek yogurt is only low FODMAP in very small amounts, typically around 23g. In contrast, a larger serving of 93g is considered moderate in FODMAPs. Another testing body, FODMAP Friendly, has certified some full-fat Greek yogurts as low FODMAP in servings up to 200g. This discrepancy highlights the importance of checking a trusted app for specific product information and understanding that individual tolerance is paramount.

The Safest Choice: Lactose-Free Greek Yogurt

For those who prefer larger, more substantial servings of Greek yogurt, or for individuals who are particularly sensitive to lactose, lactose-free Greek yogurt is the best option. These products have the lactase enzyme added during production, which breaks down the lactose into more easily digestible sugars, making them suitable for consumption. Leading brands offer lactose-free Greek yogurt options that are explicitly tested and certified as low FODMAP, often allowing for much larger serving sizes without symptoms.

Key Considerations When Buying Yogurt

Read the label carefully: Always check the ingredient list for high-FODMAP additives. These can include sweeteners like high-fructose corn syrup, agave, or honey, as well as fruits and flavorings high in FODMAPs. Stick to plain, unsweetened varieties. For more information on decoding food labels on a low FODMAP diet, check out FODMAP Everyday's resources.
Check the serving size: If you are buying regular Greek yogurt, be mindful of the small low FODMAP serving size (approximately 2-3 tablespoons, or 23g, according to Monash). Exceeding this amount can increase your symptom risk.
Look for 'Lactose-Free' certified products: For peace of mind and larger servings, look for brands that are certified lactose-free and labeled as such. Many of these are also specifically tested and certified for the low FODMAP diet.

Low FODMAP Yogurt Comparison Table


Yogurt Type	Recommended Low FODMAP Serving Size	Lactose Content	Best For	Considerations
Plain Greek Yogurt	23g (approx. 2 tbsp) per Monash	Lower than regular yogurt, but still contains some lactose	Very strict phase of the diet, or those with mild lactose sensitivity	High-risk for symptoms in larger quantities; must measure carefully
Lactose-Free Greek Yogurt	Generous servings (up to 500g tested by Monash)	None (lactose converted by lactase enzyme)	Large, regular servings of yogurt; most versatile option	May be sweeter due to converted sugars; check other ingredients
Coconut Yogurt	Varies by brand, check app	No lactose (dairy-free)	Dairy-free diets; those with severe lactose intolerance	Watch for added sweeteners, gums, or thickeners that may contain high FODMAPs
Almond Yogurt	Check specific brand via app	No lactose (dairy-free)	Alternative for dairy-free low FODMAP diet	Often low in protein; may contain high FODMAP sweeteners

Tolerating Dairy on a Low FODMAP Diet

Even with low-lactose products, an individual's tolerance level can vary. The reintroduction phase of the diet is designed to help you determine your personal tolerance to different FODMAPs, including lactose. It's recommended to start with a small serving of regular Greek yogurt and monitor your symptoms. If you react, a lactose-free version is a much safer path forward. For some, a small portion of regular Greek yogurt may be fine, while others will need to stick to lactose-free entirely. Consulting with a registered dietitian specializing in the low FODMAP diet can provide personalized guidance.

Conclusion

Plain Greek yogurt can be included in a low FODMAP diet, but only in a very small serving size (about 23g) according to Monash University guidelines due to its lactose content. For those who want larger servings or have a lower tolerance for lactose, lactose-free Greek yogurt is the most reliable and safe option. Always choose plain, unsweetened varieties and check labels for hidden high FODMAP ingredients. By understanding the portion limitations or opting for lactose-free products, you can enjoy Greek yogurt as part of your low FODMAP plan without compromising your digestive health.

Note: The information provided is for general guidance. Individual tolerances vary, and it's best to consult with a healthcare professional or dietitian for personalized advice.

Frequently Asked Questions

Greek yogurt contains lactose, which is a FODMAP. While the straining process reduces the amount of lactose, it doesn't eliminate it entirely. Monash University testing has determined that at around 23g, the lactose level is low enough for most people on a low FODMAP diet.

Yes. Lactose-free Greek yogurt is made by adding the enzyme lactase, which breaks down the lactose. This makes it a very safe and generous option for a low FODMAP diet, allowing for larger serving sizes.

Look for plain, unsweetened yogurt without added flavorings. Avoid products with ingredients like high-fructose corn syrup, honey, agave nectar, or fruit concentrates, as these can be high in FODMAPs.

Not necessarily. While the lactose is removed, the product could contain other high FODMAP ingredients, such as certain fruit purees or thickeners. Always check the full ingredient list.

Good alternatives include coconut yogurt (ensure no high FODMAP additives), specific brands of lactose-free Greek yogurt, and some approved almond milk yogurts. Always check the serving size guidelines on a low FODMAP app.

During the reintroduction phase of the low FODMAP diet, you can test your tolerance by starting with a small 23g serving of plain Greek yogurt and observing your symptoms. Gradually increase the portion size if it is well-tolerated.

No. Greek-style yogurt often uses thickeners instead of the traditional straining process and may have a different lactose content. Always read the label and follow the specific guidelines for the product.

Good toppings include small servings of low FODMAP fruits like blueberries or strawberries, a sprinkle of low FODMAP granola, chia seeds, or a small drizzle of maple syrup.