Is Greek Yogurt OK on a Low FODMAP Diet? Understanding Serving Sizes and Alternatives

October 11, 2025 •

4 min read

According to the official Monash University Low FODMAP Diet app, plain Greek yogurt is considered moderate-FODMAP in specific serving sizes due to its lactose content. This often leads to confusion for individuals trying to manage their symptoms, so is Greek yogurt ok on a low FODMAP diet? The answer is nuanced, depending heavily on proper portion control, individual sensitivity, and the type of yogurt chosen.

Quick Summary

Greek yogurt can be included in a low FODMAP diet, but only in very small, controlled portions because of its residual lactose. The straining process reduces lactose, but it isn't eliminated entirely. Personal tolerance varies, making alternatives like lactose-free or dairy-free yogurts safer options for sensitive individuals.

Key Points

Small Portions Are Key: Plain Greek yogurt is only low FODMAP in very small, measured quantities (e.g., 23g, or ~1.6 tablespoons) according to Monash University, due to residual lactose.
Not Entirely Lactose-Free: The straining process significantly reduces lactose, but doesn't eliminate it completely, making portion control essential for symptom management.
Lactose-Free is the Safest Option: Lactose-free Greek yogurt, which uses a lactase enzyme to break down lactose, is a reliably low FODMAP choice for larger servings.
Dairy-Free Alternatives Work: Plain almond milk or coconut milk yogurts are safe, naturally lactose-free options, provided no high FODMAP ingredients are added.
Read Labels Carefully: Hidden FODMAPs can lurk in flavored yogurts through added sweeteners, fruit purees, and other additives, so always check the ingredients list.
Monitor Individual Tolerance: During the reintroduction phase, gradually test your personal tolerance for small amounts of Greek yogurt to see if it triggers symptoms.

Understanding FODMAPs and Lactose

The low FODMAP diet is a highly effective, though temporary, elimination diet used to manage symptoms of irritable bowel syndrome (IBS). FODMAP is an acronym for a group of fermentable carbohydrates that can trigger digestive distress in sensitive individuals. One of these groups is Disaccharides, which includes lactose, the sugar found in dairy products.

For those with lactose malabsorption, consuming foods high in lactose can lead to bloating, gas, and abdominal pain. This is why many dairy products are restricted during the elimination phase of the diet. Yogurt, while a cultured dairy product, is special because the fermentation process helps break down some of the lactose. However, not all yogurts are created equal.

The Difference: Greek vs. Regular Yogurt

Greek yogurt and regular yogurt differ in their production method. Greek yogurt is made by straining regular yogurt, a process that removes the liquid whey. This leaves a thicker, creamier product that is higher in protein and significantly lower in lactose than its unstrained counterpart. While this makes Greek yogurt a better candidate for a low FODMAP diet than regular yogurt, it's not entirely lactose-free and must still be consumed with caution.

Navigating Conflicting Advice and Serving Sizes

Some confusion around Greek yogurt and the low FODMAP diet stems from differing laboratory results. For instance, FODMAP Friendly has historically given Greek yogurt a more lenient low-FODMAP pass than Monash University. However, Monash University, the pioneer of the diet, lists plain Greek yogurt as moderate in FODMAPs, with a very small low-FODMAP serving size. The key takeaway is that portion control is paramount. Exceeding a small, tested portion can push it into a moderate or high FODMAP category.

Monash-Certified Plain Greek Yogurt: A single serving of around 23g (approximately 1.6 tablespoons) is often considered low FODMAP. It's crucial to check the most up-to-date app for specific brands, as lactose content can vary.
Lactose-Free Greek Yogurt: This is a safe alternative designed for larger portions. The lactase enzyme is added during production to break down the lactose, making it low FODMAP.

Safer Alternatives and Label Reading

To avoid any digestive discomfort, especially during the elimination phase, focusing on certified low FODMAP or naturally low-lactose alternatives is the safest approach. The key to making an informed decision is becoming a diligent label reader, as even certified low FODMAP options can have high FODMAP additives like fruit purees or honey.


Yogurt Type	Lactose Content	FODMAP Status (Typical)	Best Use for Low FODMAP Diet
Plain Greek Yogurt	Low (not zero)	Moderate to High (portion-dependent)	Small portions only, or during reintroduction
Lactose-Free Greek Yogurt	Negligible	Low FODMAP	Safest dairy option; can be consumed in larger quantities
Almond Milk Yogurt	Lactose-free	Low FODMAP (ensure no high FODMAP additives)	Safe dairy-free alternative
Coconut Milk Yogurt	Lactose-free	Low FODMAP (ensure no high FODMAP additives)	Safe dairy-free alternative
Goat's Milk Yogurt	Naturally lower lactose than cow's milk	May be tolerated in small servings	Test with caution due to varying lactose levels

How to Test Your Tolerance

If you're progressing through the reintroduction phase of the low FODMAP diet, you can test your tolerance for Greek yogurt. Begin with the small, recommended portion (e.g., 23g) and monitor your symptoms. If you tolerate this amount well, you can try increasing it slowly over time. However, if symptoms recur, it's best to stick with lactose-free or dairy-free options.

Choosing a Low FODMAP Yogurt

When purchasing yogurt, consider the following checklist to ensure it is suitable for your diet:

Read the Ingredients List: Look for potential hidden FODMAPs, including added sweeteners (honey, high-fructose corn syrup), inulin, or fruit purees made from high FODMAP fruits (like mango or pear).
Look for Certifications: Products with the official Monash University or FODMAP Friendly certification are a sure sign that they have been tested and approved for low FODMAP consumption.
Start with Small Portions: Even with certified products, start with a small amount to gauge your personal tolerance, especially if it contains any lactose.
Choose Plain and Unsweetened: Opt for plain varieties and sweeten them yourself with low FODMAP sweeteners like maple syrup or a small amount of fruit like berries.

Conclusion

So, is Greek yogurt ok on a low FODMAP diet? Yes, but with significant caveats. While its lower lactose content makes it more tolerable than regular yogurt, it is not completely low FODMAP and should be consumed in small, controlled portions based on recommendations from trusted sources like Monash University. For those with a high sensitivity to lactose or who prefer to eliminate doubt, opting for lactose-free Greek yogurt or dairy-free alternatives made from almond or coconut milk is the safest path to enjoy a creamy, probiotic-rich snack. Always listen to your body and consult with a healthcare professional or registered dietitian for personalized advice.

For more detailed information on FODMAPs and the elimination diet, visit the Monash University Low FODMAP Diet website.

Frequently Asked Questions

Greek yogurt is potentially high in FODMAPs because it contains lactose, a disaccharide sugar found in dairy. While the straining process removes much of the whey and some lactose, enough can remain to trigger symptoms in sensitive individuals if consumed in large quantities.

According to Monash University, a safe low FODMAP serving of plain Greek yogurt is approximately 23 grams, or about 1.6 tablespoons. Exceeding this amount can increase the FODMAP load.

Yes, lactose-free Greek yogurt is a safe option for a low FODMAP diet. The lactase enzyme added to these products breaks down the lactose, making it suitable for larger serving sizes.

The bacterial cultures in yogurt consume some of the lactose during fermentation, which is why yogurt is often better tolerated than milk. Greek yogurt is strained after fermentation, which further reduces the lactose content.

No, the FODMAP content can vary by brand and fat content. Always check for certified low FODMAP products or stick to plain, unsweetened varieties and monitor your personal tolerance.

Dairy-free yogurt options made from coconut milk or almond milk are good alternatives. It is important to choose plain, unsweetened versions and check the ingredients for any hidden FODMAPs.

Yes, most flavored Greek yogurts should be avoided, as they often contain high FODMAP sweeteners like honey or high-fructose corn syrup, and fruit purees from high FODMAP fruits.