Is Fage Plain Greek Yogurt Low FODMAP? Here's What You Need to Know

December 8, 2025 •

3 min read

For people with IBS, understanding a food's FODMAP status is critical; research has shown that a low FODMAP diet can significantly reduce symptoms in up to 75% of people. When it comes to Fage, the low FODMAP status of their plain Greek yogurt depends entirely on the specific product line you choose.

Quick Summary

Navigating Fage plain Greek yogurt on a low FODMAP diet requires knowing the difference between the Fage Total and Fage BestSelf product lines and understanding proper serving sizes to avoid triggering symptoms.

Key Points

Fage BestSelf is Low FODMAP: Always choose Fage's dedicated lactose-free 'BestSelf' line when following a low FODMAP diet to avoid symptoms.
Fage Total is Not Reliably Low FODMAP: The standard Fage Total plain Greek yogurt contains lactose and can be high FODMAP in typical serving sizes, making it a risk for those with IBS.
Portion Size is Key for Regular Greek Yogurt: According to Monash University, traditional Greek yogurt is only low FODMAP in very small servings (around 23g).
Lactose-Free is the Safest Dairy Option: Lactose-free yogurts are produced by adding lactase enzymes to break down lactose, making them safe for sensitive digestive systems.
Check Labels Carefully: Always read ingredient labels to ensure no other high FODMAP additives, such as certain fruits or sweeteners, have been included.
Consider Alternatives: Other low FODMAP yogurt options include certified brands like Green Valley Creamery and some plant-based yogurts made from coconut milk.

Fage Total vs. Fage BestSelf: The Crucial Difference

Not all Fage plain Greek yogurts are created equal when it comes to FODMAP content. The distinction lies in the two primary plain product lines: Fage Total and Fage BestSelf. Fage Total is a traditional Greek yogurt containing lactose, which is a disaccharide (D) and a known FODMAP. As straining removes some whey and lactose, traditional Greek yogurt contains less lactose than regular yogurt, but enough remains to cause symptoms for those with lactose sensitivity. This means that Fage Total is considered a high FODMAP product in normal serving sizes, according to reliable food rating apps.

Fage BestSelf, on the other hand, is a specific product line explicitly made to be lactose-free. During manufacturing, the lactase enzyme is added to break down the lactose into digestible components, making it a safe choice for those on a low FODMAP diet. This crucial detail is what separates a potentially symptom-triggering yogurt from a safe, gut-friendly option.

Portion Size Matters for Traditional Greek Yogurt

Even if you are consuming a regular (non-lactose-free) plain Greek yogurt like Fage Total, portion size is a critical factor for managing FODMAP intake. Monash University, the pioneer of the low FODMAP diet, indicates that traditional Greek yogurt is only low FODMAP in very small serving sizes, such as 23 grams (approximately ¾ ounce). Once the serving size increases, the lactose content crosses the threshold into moderate and then high FODMAP territory.

This is why relying on product-specific, lactose-free options is the safest approach during the elimination phase of the diet. While some individuals with mild lactose intolerance may tolerate a small amount of regular Greek yogurt, this isn't a reliable strategy for everyone with IBS, as individual tolerances vary significantly.

Reading the Label: Your Best Line of Defense

Becoming a label detective is essential for anyone following a low FODMAP diet. In the case of Fage, you must look for the "BestSelf" label on the container, which denotes the lactose-free product. For other brands, always check the ingredients list for the addition of a lactase enzyme or a direct "lactose-free" claim. Also be wary of flavored yogurts, even if the base is low FODMAP, as they often contain high FODMAP sweeteners like high-fructose corn syrup, honey, or agave, or high FODMAP fruits.

Low FODMAP Yogurt Alternatives

For those who prefer not to use Fage BestSelf or want to explore other options, there are several yogurt alternatives that are safe for the low FODMAP diet.

Certified Brands: Some brands, like Green Valley Creamery, offer lactose-free Greek and regular yogurts that are specifically certified as low FODMAP.
Plant-Based Options: Coconut yogurt is often a safe, naturally lactose-free alternative, typically low FODMAP at a ½ cup serving. Brands like Kite Hill also offer low FODMAP almond milk and soy protein isolate-based yogurts.
Other Lactose-Free Dairy: Aside from Fage BestSelf, other brands produce lactose-free yogurts that are safe for consumption, though a thorough label check is always recommended.

Comparison: Fage Total vs. Fage BestSelf


Feature	Fage Total (Plain)	Fage BestSelf (Plain)
Lactose Content	Contains lactose (moderate to high FODMAP depending on portion)	Lactose-free (lactase enzyme added)
FODMAP Status	Only low FODMAP in very small quantities (approx. 23g)	Safe for a low FODMAP diet in standard serving sizes
Best For	Individuals without lactose sensitivity	Those with IBS or lactose intolerance
Ingredient List	Grade A Pasteurized Skimmed Milk and/or Milk & Cream, Live Active Yogurt Cultures	Grade A Pasteurized Skimmed Milk and Cream, Cultures, Lactase Enzyme

Navigating Yogurt on Your Journey

Choosing the right yogurt is a personal journey, especially for those with digestive sensitivities. Keeping a food and symptom diary, like the one included in the Monash University Low FODMAP Diet App, can help you track your individual tolerance to different yogurt types and serving sizes. Working with a registered dietitian is also highly recommended for personalized guidance on incorporating foods like Greek yogurt into your low FODMAP diet successfully.

Conclusion

While standard Fage plain Greek yogurt (Fage Total) is high in FODMAPs due to its lactose content, Fage BestSelf lactose-free plain Greek yogurt is considered a safe low FODMAP option. For those managing IBS symptoms, it is vital to check the product label and opt for the lactose-free version or other certified low FODMAP alternatives to avoid digestive discomfort. Proper portioning is key, but for peace of mind, the BestSelf line is the clear choice.

Frequently Asked Questions

Yes, but only the specific product line called Fage BestSelf, which is lactose-free. The standard Fage Total plain Greek yogurt is not reliably low FODMAP due to its lactose content, especially in larger servings.

The main difference is the lactose content. Fage Total is a traditional Greek yogurt containing lactose. Fage BestSelf is a lactose-free version, made by adding the lactase enzyme during production to break down the lactose, making it suitable for a low FODMAP diet.

Yes, according to Monash University, a very small serving of regular Greek yogurt, about 23 grams, can be low FODMAP. However, tolerance is individual, and larger servings will be high in lactose and can trigger symptoms.

Most plain, lactose-free dairy yogurts are suitable for a low FODMAP diet. However, you should still check the ingredients list for other potential high FODMAP additives, such as certain fruits, honey, or artificial sweeteners.

Alternatives include lactose-free brands like Green Valley Creamery (which is certified low FODMAP), plain coconut yogurt, or certain plant-based yogurts made from almond milk or soy protein isolate.

Greek yogurt is strained multiple times during processing to remove excess whey, which naturally reduces its lactose content compared to regular yogurt. However, this process does not eliminate all lactose.

Yes, the fermentation process partially breaks down lactose. For traditional Greek yogurt, this reduces the lactose content but doesn't make it low FODMAP in all serving sizes. In lactose-free yogurts, the added lactase enzyme is what primarily breaks down the lactose.