Discover What brands of yogurt are low in FODMAP?

October 7, 2025 •

4 min read

According to Monash University, a low FODMAP diet can significantly improve symptoms for up to 75% of individuals with Irritable Bowel Syndrome (IBS). Finding a suitable yogurt can be challenging, which is why it's important to know what brands of yogurt are low in FODMAP to avoid digestive distress.

Quick Summary

A guide to finding gut-friendly yogurt options for those following a low FODMAP diet. Learn about suitable lactose-free dairy and plant-based alternatives, and how to identify products without high-FODMAP ingredients. Brands like Green Valley Creamery and Kite Hill offer excellent choices. Portion sizes for natural yogurts are also addressed.

Key Points

Check Labels for FODMAP-Friendly Certification: Look for logos from Monash University or FODMAP Friendly to ensure products are lab-tested and suitable.
Opt for Lactose-Free Dairy or Plant-Based Alternatives: Choose lactose-free dairy brands like Green Valley Creamery or plant-based options from Kite Hill or Silk to avoid high lactose levels.
Stick to Plain, Unsweetened Varieties: Flavored and sweetened yogurts often contain high-FODMAP fruits, honey, or artificial sweeteners that can trigger symptoms.
Read the Ingredient List Carefully: Always check for hidden high-FODMAP ingredients such as inulin, chicory root, and certain fruits.
Test Personal Tolerance with Greek Yogurt: Small portions of plain Greek yogurt may be tolerable for some, but individual sensitivity varies due to the remaining lactose.
Choose Low FODMAP Toppings: Enhance your plain yogurt with berries, seeds, or nuts rather than relying on pre-mixed fruit versions.

Understanding Yogurt and the Low FODMAP Diet

For individuals with Irritable Bowel Syndrome (IBS) and other digestive sensitivities, many yogurts can trigger symptoms due to their lactose content, which is a disaccharide (the 'D' in FODMAP). However, the good news is that a growing number of yogurt brands, both dairy and non-dairy, are available that fit a low FODMAP eating plan. These options achieve lower FODMAP levels by either using a special straining process, like Greek yogurt, being entirely lactose-free, or being made from plant-based alternatives like almond and coconut milk.

When selecting a low FODMAP yogurt, it's crucial to read labels carefully. Many yogurts contain hidden high-FODMAP ingredients, including high-fructose corn syrup, honey, agave syrup, and certain fruits. Always opt for plain, unsweetened varieties or those sweetened with low FODMAP sweeteners like regular sugar or maple syrup. Look for certification logos from Monash University or FODMAP Friendly, which indicate that the product has been lab-tested and deemed suitable.

Lactose-Free Dairy Yogurt Brands

These yogurts are made from cow's milk but have the lactase enzyme added to break down the lactose, making them digestible for those with lactose intolerance.

Green Valley Creamery: This brand offers a range of organic, lactose-free dairy products, including yogurts. Their plain, vanilla, blueberry, and strawberry varieties are FODMAP Friendly certified and available in the U.S..
Fage BestSelf Lactose Free Greek Yogurt: The plain version is a solid option for a lactose-free Greek-style yogurt. The straining process naturally lowers lactose, and this line is specifically treated to be fully lactose-free.
Yoplait Lactose Free: Offers a French vanilla and strawberry option in the US and Canada.
Chobani Zero Sugar: Certain flavors, such as plain, vanilla, strawberry, and mixed berry, have been noted as low FODMAP.
Liberte Greek Lactose Free: Available in Canada in plain and vanilla options.
Liddells: An Australian brand with a range of lactose-free yogurts, including newly certified mango and vanilla bean flavors.

Dairy-Free Alternative Yogurt Brands

For those who prefer to avoid dairy entirely, several plant-based options are available. Keep in mind that some brands may contain high-FODMAP ingredients like chickpea flour, faba beans, or pea protein, so label-reading is essential.

Kite Hill Almond Milk Yogurt: Offers plain, unsweetened, and various fruit flavors. The plain unsweetened variety is a reliable choice. Check ingredients for their Greek-style, which can contain soy protein isolate, considered low FODMAP.
Silk Coconut Yogurt: The plain and vanilla flavors have been mentioned as low FODMAP.
So Delicious Coconut Milk Yogurt Alternative: Offers plain, unsweetened vanilla, and several fruit options that are low FODMAP.
Cocojune Organic Cultured Coconut: Plain and various fruit flavors are available, typically in small portions.
Yoggu! Original Coconut Yogurt: A Canadian brand with a low FODMAP coconut-based option.

Important Considerations and Label-Reading

While brand lists are helpful, always double-check the ingredient list for potential high-FODMAP additions. These include:

Inulin or Chicory Root: Often added for fiber, these are high in fructans.
Certain Fruits: Avoid yogurts with high-FODMAP fruits like peaches, blackberries, and mango.
Sweeteners: Watch out for agave syrup and sugar alcohols (polyols) like sorbitol, xylitol, and mannitol.

Low FODMAP Yogurt Comparison Table


Brand	Type	Certifications	Key Low FODMAP Flavors	Important Considerations
Green Valley Creamery	Lactose-Free Dairy	FODMAP Friendly Certified	Plain, Vanilla, Blueberry, Strawberry	Organic, widely available in the US
Kite Hill	Almond Milk	None listed	Plain (Unsweetened/Sweetened), Vanilla, Blueberry	Their Greek variety uses soy protein isolate
Fage BestSelf	Lactose-Free Greek Dairy	None listed	Plain Greek Yogurt	Plain versions offer the most reliable low FODMAP option
Silk	Coconut Milk & Almond Milk	None listed	Plain, Vanilla (Coconut); Vanilla, Strawberry (Almond)	Good dairy-free alternatives
So Delicious	Coconut Milk	None listed	Plain (Unsweetened/Sweetened), Vanilla, Fruit flavors	Avoid flavors sweetened with apple juice
Chobani Zero Sugar	Lactose-Free Dairy	None listed	Plain, Vanilla, Mixed Berry, Strawberry	Naturally lower in lactose due to straining
Redwood Hill Farm	Goat Milk	Low FODMAP Certified	Plain, Blueberry	Small portions recommended; naturally lower in lactose

Natural Yogurts and Portion Control

For plain, natural Greek and traditional yogurts, the lactose content can be low enough in small portions for many people to tolerate. The straining process used to make Greek yogurt reduces lactose significantly. Monash University lists a low FODMAP serving of Greek yogurt as a very small amount (23g). However, FODMAP Friendly has tested larger low FODMAP servings of certain natural Greek yogurts (up to 200g). It is important to test your individual tolerance with small amounts of any regular, non-lactose-free yogurt.

Making the Right Choice for Your Gut Health

Choosing a low FODMAP yogurt involves a combination of looking for certified products, reading labels, and understanding your personal tolerance levels. Whether you prefer a lactose-free dairy option like Green Valley Creamery or a plant-based alternative from Kite Hill, there are many suitable choices available. Always remember to start with plain, unsweetened varieties and add your own low FODMAP toppings like berries, nuts, or seeds for a delicious, gut-friendly snack. Consult with a registered dietitian specializing in the low FODMAP diet for personalized guidance. For more detailed information on certified products, you can visit the FODMAP Friendly website.

Conclusion

Finding low FODMAP yogurt is manageable by focusing on lactose-free and dairy-free options, and by carefully scrutinizing ingredient lists. Reliable brands like Green Valley Creamery and Kite Hill provide excellent starting points. Remember to prioritize plain versions to avoid hidden high-FODMAP sugars and additives. By following these guidelines, individuals on a low FODMAP diet can confidently enjoy yogurt while effectively managing their digestive symptoms.

Frequently Asked Questions

Regular Greek yogurt can be low in FODMAPs in small portions due to the straining process which removes some lactose. Monash University lists a very small serving (23g) as low FODMAP, but individual tolerance can vary. Lactose-free Greek yogurt is a safer bet for larger servings.

It depends on how it is made. Soy yogurt made from soy protein isolate is generally considered low FODMAP, while yogurt made from whole soybeans is not. Always check the ingredient list to confirm the type of soy used.

Plain, unsweetened, lactose-free dairy yogurt or a plain, unsweetened almond or coconut milk-based alternative are excellent starting points. These options minimize the risk of hidden high-FODMAP ingredients and allow you to control added flavors.

Many fruit-flavored yogurts use high-FODMAP fruits like peaches and mango, or high-fructose sweeteners. To ensure your yogurt is low FODMAP, it is safer to buy a plain version and add your own low-FODMAP fruit like strawberries or blueberries.

Frozen yogurt is generally not low FODMAP as it often contains added sugars and lactose. It is best to look for a frozen lactose-free yogurt or create your own with a low FODMAP yogurt base.

Yes, goat milk yogurt is naturally lower in lactose than cow's milk yogurt. Brands like Redwood Hill Farm offer certified low FODMAP versions, but it is still recommended to consume in small portions.

If a yogurt is not certified, you must carefully read the ingredients. Look for products that are explicitly labeled 'lactose-free' and avoid any that list high-FODMAP ingredients such as inulin, agave, or certain fruit purees.