Is Greek yogurt high in FODMAP? Understanding Portion Sizes and Lactose

January 2, 2026 •

4 min read

According to Monash University, plain Greek yogurt is low in FODMAPs only at a small serving size of 23 grams, or approximately one to two tablespoons. This means while Greek yogurt can be included in a low-FODMAP diet, portion control is crucial to avoid triggering symptoms for those with sensitivities.

Quick Summary

Plain Greek yogurt contains less lactose than regular yogurt due to its straining process, making small portions low in FODMAPs. Larger servings, however, contain higher lactose and may trigger symptoms, necessitating careful portion control or the use of lactose-free versions for sensitive guts.

Key Points

Portion Size Matters: Plain Greek yogurt is low FODMAP in small amounts (23g) but becomes moderate to high FODMAP in larger servings due to its lactose content.
Lactose is Reduced, Not Eliminated: The straining process used to make Greek yogurt removes much of the whey and lactose, but it does not make it entirely lactose-free.
Lactose-Free Options Are Safest: For those with high sensitivity or who want larger portions, specifically choosing lactose-free Greek yogurt is the safest option.
Watch for High-FODMAP Additives: Flavored yogurts or those with added ingredients like honey, high-fructose corn syrup, certain fruits, or inulin can increase the overall FODMAP load.
Probiotics Aid Digestion: The live active cultures in Greek yogurt can assist with lactose digestion, which is why some with mild lactose intolerance can handle small amounts.
Read Labels Carefully: Always check the ingredients list to identify hidden FODMAPs, especially if the product is labeled "Greek-style" rather than traditional Greek yogurt.

The question, "Is Greek yogurt high in FODMAP?" is not a simple yes or no answer; it depends on a few key factors. While traditional Greek yogurt contains lactose, a disaccharide and type of FODMAP, its unique production process significantly reduces the amount present. For this reason, many individuals with lactose intolerance or those following a low-FODMAP diet can tolerate small servings of plain Greek yogurt without discomfort. However, increasing the portion size or choosing a variety with high-FODMAP additives can quickly turn a gut-friendly snack into a digestive trigger. Understanding the science behind its FODMAP content and knowing how to read nutrition labels are essential for safely incorporating it into your diet.

The Science Behind Greek Yogurt's FODMAP Content

FODMAPs is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—a group of carbohydrates that can cause digestive issues in sensitive individuals. In dairy products like yogurt, the relevant FODMAP is lactose. Your body uses the lactase enzyme to break down lactose for digestion. People with lactose intolerance don’t produce enough lactase, so the undigested lactose travels to the large intestine where it is fermented by gut bacteria, causing gas, bloating, and abdominal pain.

The Role of Fermentation and Straining

The reason Greek yogurt has a lower lactose content than regular yogurt is a two-step process: fermentation and straining. First, the milk is fermented with live active cultures, which consume some of the lactose. Second, and most importantly, the yogurt is strained multiple times to remove excess whey, the liquid component of milk that contains most of the remaining lactose. This straining process is what gives Greek yogurt its thick, creamy texture and high protein content, while also naturally lowering its lactose level. For those with mild lactose intolerance, the combination of lower lactose and probiotics (the active cultures) can make it easier to digest.

Monash University's Official Guidelines

According to Monash University, a leading authority on the low-FODMAP diet, portion size is the deciding factor for plain Greek yogurt's FODMAP status. The Monash app provides clear guidelines:

A small serving of 23g (approx. 1-2 tablespoons) of plain Greek yogurt is considered low FODMAP.
At 93g (about 1/3 cup), plain Greek yogurt is considered moderate FODMAP.
At 170g (about 2/3 cup), it becomes high FODMAP, with higher levels of lactose.

These guidelines emphasize that even a small amount can be enough for many people to enjoy, but larger quantities may exceed the digestive threshold. The variation in testing results, like those from FODMAP Friendly which permit larger servings, can reflect natural product differences and highlight the importance of listening to your own body's tolerance.

Choosing a Low-FODMAP Greek Yogurt: Reading the Label

Just because a product is labeled "Greek yogurt" doesn't guarantee it's low FODMAP. It is crucial to read labels carefully, as many products contain hidden FODMAPs or are not true Greek yogurt. Here are key things to look for:

High-FODMAP Ingredients to Avoid

Added sweeteners: Honey, high-fructose corn syrup, and agave syrup are all high in FODMAPs.
High-FODMAP fruits: Avoid yogurts with high-FODMAP fruit pieces, such as blackberries, cherries, or mangos.
Inulin and Chicory Root: These are high-FODMAP fructans often added for fiber and are a common trigger.
Thickeners and stabilizers: Many "Greek-style" yogurts use thickeners instead of straining, which may affect their FODMAP content differently than traditionally made versions.

Safe Low-FODMAP Options to Consider

Plain, unsweetened Greek yogurt: Stick to small, monitored portions.
Lactose-free Greek yogurt: Brands like Green Valley Creamery and YQ by Yoplait are often safe for larger portions.
Plant-based alternatives: Plain coconut yogurt (check for added high-FODMAP ingredients) or yogurts made from soy protein isolate can be good alternatives.

Comparison Table: Greek vs. Low-FODMAP Alternatives


Product	FODMAP Status	Notes
Plain Greek Yogurt (Small Portion)	Low FODMAP	Safe at ~1-2 tablespoons (23g).
Plain Greek Yogurt (Large Portion)	Moderate to High FODMAP	Higher lactose content at 1/3 cup (93g) and above.
Lactose-Free Greek Yogurt	Low FODMAP	Lactase enzyme added to break down lactose, safe for larger servings.
Coconut Yogurt (Plain)	Low FODMAP	A good dairy-free alternative; check label for added FODMAPs.
"Greek-Style" Yogurt	Variable	May contain added thickeners instead of being strained; check ingredients carefully.

Incorporating Greek Yogurt Into a Low-FODMAP Diet

For those on the elimination phase or particularly sensitive to lactose, the safest approach is to opt for certified lactose-free or plant-based alternatives. However, if you want to test your tolerance for traditional Greek yogurt, begin with a very small portion and monitor your symptoms. Pairing Greek yogurt with low-FODMAP fruits like strawberries or blueberries, or mixing it with low-FODMAP granola can also help slow digestion and potentially reduce symptoms. You can also use small amounts in sauces or dressings where it is diluted with other ingredients.

For the most up-to-date and specific product testing, consider using the official Monash University Low-FODMAP Diet App. This authoritative resource provides detailed, science-based information on portion sizes for a wide range of foods.

Conclusion

So, is Greek yogurt high in FODMAP? The verdict is nuanced. Plain Greek yogurt is low FODMAP in very small servings but becomes high FODMAP as the portion size increases due to its lactose content. For individuals with more severe lactose intolerance or those sensitive to even small amounts, lactose-free Greek yogurt or plant-based alternatives are the best choices. Always read the ingredients list to avoid hidden FODMAPs like certain sweeteners or fruits, and pay attention to your body's individual tolerance levels to ensure you can enjoy this versatile food without discomfort.

Disclaimer: This article is for informational purposes only. Individuals with medical conditions should consult a healthcare professional before making any dietary changes.

Monash University Low-FODMAP Diet App

How to choose a truly low-FODMAP yogurt

Lactose in yogurt vs. other dairy products

Small servings vs. large servings of Greek yogurt

Low-FODMAP alternatives to Greek yogurt

The importance of reading yogurt labels

Probiotics and lactose digestion

Is Greek-style yogurt the same as Greek yogurt?

How to incorporate Greek yogurt in meals safely

Frequently Asked Questions

Plain Greek yogurt is low FODMAP in small, controlled portions of about 23g (1-2 tablespoons). However, the FODMAP content increases with the serving size, so larger portions (93g or more) are not considered low FODMAP.

Greek yogurt has a lower FODMAP content because it is strained multiple times during its production. This process removes much of the liquid whey, which contains a high concentration of lactose, the main FODMAP in dairy products.

Many people with mild lactose intolerance can tolerate small portions of Greek yogurt because of its lower lactose content and the presence of probiotics, which aid in digestion. However, individuals with higher sensitivity should opt for a lactose-free or dairy-free alternative.

No, most flavored Greek yogurts are not low FODMAP. They often contain high-FODMAP ingredients like honey, agave, or fruits high in fructose, which can trigger symptoms.

Traditional Greek yogurt is made by straining, which naturally lowers lactose and creates its thick texture. "Greek-style" yogurt, however, may not be strained and instead uses thickeners and additives, potentially altering its FODMAP profile. Always check the ingredients list carefully.

Safe alternatives include lactose-free Greek yogurt, plain coconut yogurt (checking for added FODMAPs), and yogurts made from soy protein isolate. These options allow for larger portion sizes without the risk of high-lactose content.

Yes, the live active cultures (probiotics) found in yogurt can help break down lactose, aiding in digestion. This is one reason why some people with sensitivities can tolerate small amounts of traditional Greek yogurt.