Is Fage Greek Yogurt Low in FODMAP?

November 10, 2025 •

4 min read

Monash University research indicates that Greek yogurt, due to its straining process, has a lower lactose content than regular yogurt. However, when it comes to specific brands, many wonder: Is Fage Greek Yogurt low in FODMAP and can it be part of a gut-friendly diet?. The answer depends on the specific Fage product and portion size.

Quick Summary

This article explores the FODMAP content of Fage Greek yogurt, detailing which specific products and portion sizes are appropriate for a low-FODMAP diet. It explains the role of lactose in dairy products and how processing methods, like straining and adding lactase, impact FODMAP levels.

Key Points

Lactose-Free is Best: The Fage BestSelf Plain Lactose-Free Greek Yogurt is the safest and most reliable Fage option for a low-FODMAP diet due to its added lactase enzyme.
Regular Fage Isn't Always Safe: Regular Fage Total Greek Yogurt (plain) is lower in lactose than standard yogurt but contains enough to cause issues in larger servings; only very small portions (e.g., 3 tbsp) are considered low-FODMAP by some experts.
Avoid Flavored Varieties: Any flavored Fage yogurt, including split-cup versions, should be avoided as they contain added high-FODMAP sweeteners and fruits.
Portion Control is Key: Even for low-lactose products, monitoring serving size is crucial on a low-FODMAP diet to prevent symptoms.
Read All Labels: Always check ingredient lists for hidden FODMAPs, such as high-fructose corn syrup or artificial sweeteners, especially in flavored products.
Other Options Exist: If concerned, certified low-FODMAP dairy alternatives and lactose-free products from other brands are also available.

Understanding FODMAPs and Yogurt

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to uncomfortable symptoms like bloating, gas, and abdominal pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). Lactose, the main carbohydrate in dairy, is a type of disaccharide and a significant FODMAP.

Yogurt is made by fermenting milk, a process that naturally breaks down some lactose. Greek yogurt undergoes an additional straining process, which removes even more whey, and therefore more lactose, than regular yogurt. This makes plain, unsweetened Greek yogurt potentially tolerable in small servings for those with lactose sensitivity. However, flavored varieties and larger portions can still be problematic.

The Fage Product Line and FODMAP Content

Fage offers several Greek yogurt products, and their suitability for a low-FODMAP diet varies significantly. It is crucial to check the ingredient list for any added high-FODMAP sweeteners or fruits.

Fage BestSelf Plain Lactose-Free Greek Yogurt: This is the most reliable option for those following a low-FODMAP diet. The lactase enzyme added during production breaks down the lactose, making it safe for those with lactose intolerance. Fage BestSelf comes in plain, strawberry, and blueberry flavors, but the plain version is the safest, as flavored options can contain other FODMAPs.
Fage Total Plain Greek Yogurt (0%, 2%, 5%): These yogurts are not lactose-free, but they are low in lactose due to the straining process. According to Monash University, which provides some of the most reliable FODMAP data, regular plain Greek yogurt is considered moderate to high FODMAP in larger portions. An older Monash source lists Greek yogurt as moderate at 93g (about ⅓ cup) and high at 170g (⅔ cup), though individual batches can vary. Another source suggests a low-FODMAP serving is very small, about 3 tablespoons. Therefore, for most people with IBS, the regular Fage Total should be consumed in very limited quantities during the elimination phase.
Flavored Fage Greek Yogurts (Fruit, Honey, etc.): Any flavored Fage yogurt, including the split-cup varieties, should be avoided on the low-FODMAP diet unless specifically certified otherwise. These products often contain added high-FODMAP ingredients like honey, high-fructose corn syrup, or concentrated fruit juices.

Comparison of Fage Greek Yogurt Options for Low-FODMAP


Feature	Fage BestSelf Plain (Lactose-Free)	Fage Total Plain (Regular)	Flavored Fage Yogurts
FODMAP Status	Low-FODMAP	Moderate/High FODMAP in larger servings	Likely High FODMAP
Lactose Content	Less than 0.01g per 100g, due to added lactase	Lower than regular yogurt due to straining, but still contains lactose	Contains lactose, plus other added FODMAPs
Recommended Serving	5.3oz (150g) is typically well-tolerated	Very small servings only (e.g., 3 tbsp)	Not recommended for the elimination phase
Gut-Friendliness	Very high for those with lactose intolerance/IBS	Depends on individual tolerance and serving size	Low for sensitive individuals
Key Benefit	Allows for larger, worry-free portions	Can be used in very small amounts for flavor	High in added sugars and fruits

Making Informed Choices on the Low-FODMAP Diet

For individuals navigating the low-FODMAP diet, label reading is the most important skill.

Read the Ingredients: Always check the ingredient list for hidden FODMAPs, especially in flavored varieties. Look for added sugars like high-fructose corn syrup or agave, as well as high-FODMAP fruits.
Stick to Plain and Unsweetened: The safest bet is a plain, unsweetened yogurt. Fage BestSelf Plain Lactose-Free is a great example. You can add your own low-FODMAP toppings, like a small amount of berries or nuts, to control the FODMAP content.
Watch Serving Sizes: Even for products that are low-FODMAP in smaller amounts, portion control is key. This is especially true for regular Greek yogurts, which contain residual lactose.
Consider Other Brands: While Fage BestSelf is a good option, other brands like Green Valley Creamery and some Chobani Zero Sugar varieties also offer low-FODMAP options. Certified FODMAP products carry a specific logo for easy identification.

Conclusion

To answer the question, "Is Fage Greek Yogurt low in FODMAP?", the answer depends entirely on the specific product. While regular Fage Greek yogurt is not strictly low-FODMAP and must be consumed in small, measured portions by sensitive individuals, the Fage BestSelf Lactose-Free line is a reliable and safe choice for those following the diet. By choosing plain, lactose-free varieties and being mindful of serving sizes, Fage can absolutely be part of a successful low-FODMAP lifestyle. Always read labels and listen to your body to determine your personal tolerance.

Authoritative Outbound Link

For further information on the low-FODMAP diet and FODMAP testing, a reliable source is Monash University, the creators of the diet: Monash University Low FODMAP Diet.

Frequently Asked Questions

The Fage BestSelf Plain Lactose-Free Greek Yogurt is the best option because the added lactase enzyme breaks down the lactose, making it reliably low in FODMAPs.

Regular Fage Plain Greek yogurt can be consumed in very small, measured quantities (around 3 tablespoons), but larger portions may trigger symptoms due to the residual lactose.

Greek yogurt is strained during its production process, which removes more of the whey (the liquid part of milk containing lactose) compared to regular yogurt.

The primary FODMAP trigger in regular Greek yogurt is lactose, a type of disaccharide. The amount of lactose can still be high enough to cause digestive issues in sensitive individuals in larger servings.

No, most flavored Fage yogurts, including those with fruit or honey, are not low-FODMAP. They often contain added high-FODMAP sweeteners and fruit concentrates.

You can add low-FODMAP toppings such as a small amount of maple syrup, berries (like strawberries or blueberries), or a few nuts and seeds to plain, lactose-free Fage yogurt.

Yes, Fage BestSelf yogurt is specifically designed for individuals with lactose intolerance. The lactase enzyme added ensures the yogurt is virtually lactose-free.