Is Greek yogurt ok on low fodmap? A comprehensive guide

November 18, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, plain, regular-fat Greek yogurt is only considered low FODMAP in very small servings. This is because it contains lactose, a fermentable sugar that can trigger symptoms like bloating and gas in sensitive individuals. However, understanding the factors that influence its FODMAP content can help you decide if and how to incorporate Greek yogurt into your diet safely.

Quick Summary

The FODMAP content of Greek yogurt depends heavily on serving size and straining process. While small portions may be tolerated, larger amounts contain higher levels of lactose, a known trigger for IBS symptoms. Lactose-free and specific plant-based varieties are safer options. Label reading is crucial to avoid hidden high-FODMAP additives.

Key Points

Serving Size is Critical: Plain Greek yogurt is only low FODMAP in very small quantities, typically around one tablespoon, due to its residual lactose content.
Choose Lactose-Free: For larger servings, opt for lactose-free Greek yogurt, which is treated with the lactase enzyme to break down the lactose, making it safe for those with sensitivities.
Always Read Labels: Avoid flavored or sweetened Greek yogurts, as they often contain high FODMAP sweeteners like honey, agave, or high-fructose corn syrup, as well as chicory root or inulin.
Plant-Based Options Exist: Plain almond milk and coconut milk yogurts are generally safe on a low FODMAP diet, provided they don't contain high FODMAP additives.
Individual Tolerance Varies: The low FODMAP diet is highly individual. Testing your personal tolerance during the reintroduction phase is essential for long-term success.
Use with Caution: Different certifying bodies (e.g., Monash vs. FODMAP Friendly) may list different serving sizes for Greek yogurt, so starting with the most conservative amount is the safest bet.

Understanding the FODMAP Content of Greek Yogurt

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) are short-chain carbohydrates that can cause gastrointestinal distress in people with Irritable Bowel Syndrome (IBS). Lactose, the 'D' in FODMAP, is the sugar found in dairy products, including yogurt. The key to determining if Greek yogurt is a suitable low FODMAP option lies in its lactose content.

How the Straining Process Reduces Lactose

Greek yogurt is made by straining regular yogurt to remove the liquid whey. Since much of the lactose is carried in this whey, the straining process results in a product with a lower lactose content than regular yogurt. This makes it more tolerable for some individuals with lactose sensitivities. However, the lactose is not completely eliminated, which is why serving sizes are so important on a low FODMAP diet.

Conflicting Guidance from Certifying Bodies

When researching FODMAP guidelines, you may encounter different recommendations from various sources. This can be confusing, but understanding the context is key.

Monash University: The creators of the low FODMAP diet, recommend a very small serving of regular-fat Greek yogurt (approximately 23g or just under 1 tablespoon) as low FODMAP. They list it as moderate at 93g and high at 170g.
FODMAP Friendly: Another certifying body, has tested full-fat Greek yogurt and found a much more generous low FODMAP serving of up to 200g.

These different results likely reflect natural product variations and different testing methodologies. The safest approach is to start with the more conservative Monash guidelines and test your own tolerance during the reintroduction phase of the diet.

The Critical Role of Reading Labels

Even with plain Greek yogurt, you must read the ingredients list carefully. Many commercial yogurts contain hidden high FODMAP ingredients that can derail your diet. Be on the lookout for:

Sweeteners: High-fructose corn syrup, honey, or agave syrup.
Sugar Alcohols (Polyols): Sorbitol, mannitol, xylitol, or other ingredients ending in '-ol'.
Fibre Additives: Inulin or chicory root extract.
Concentrates: Whey protein concentrate.
Fruit Additives: High FODMAP fruits like peaches, cherries, or blackberries.

Plain, unsweetened Greek yogurt is the best choice, and it should contain only milk and live active cultures as ingredients. For sweetened options, look for versions that use regular cane sugar or maple syrup in small quantities.

Low FODMAP Yogurt Alternatives

For those who react even to small servings of Greek yogurt or simply want a larger portion, there are many safe, low FODMAP alternatives available.

Comparison of Yogurt Options


Yogurt Type	Suitability on Low FODMAP Diet	Recommended Serving Size	Notes
Greek Yogurt (plain)	Limited	~1 tbsp (Monash app)	Very small amount due to residual lactose.
Lactose-Free Greek Yogurt	Safe	Up to 170g (Monash app)	Lactase enzyme added to break down lactose.
Lactose-Free Yogurt	Safe	Up to 500g (Monash app)	Very generous serving size due to enzyme treatment.
Almond Milk Yogurt (plain)	Safe	Check Monash/Fig app	Often low FODMAP, but check labels for additives.
Coconut Milk Yogurt (plain)	Safe	Check Monash/Fig app	Generally low FODMAP, check for hidden ingredients.
Soy Yogurt (made from protein isolate)	Limited	38g (Monash app)	Choose soy protein isolate, not whole soybeans.

The Benefits of Lactose-Free Yogurt

Lactose-free yogurt is produced by adding the lactase enzyme during manufacturing, which breaks down the lactose into more easily digestible simple sugars. This makes it a great option for those who are sensitive to lactose but still want to enjoy a dairy-based yogurt without restricting their portion size. Lactose-free Greek yogurt combines the high protein of traditional Greek yogurt with the safety of a lactose-free product.

Exploring Plant-Based Options

For those who are dairy-free, several plant-based yogurts are suitable for a low FODMAP diet. Coconut milk and almond milk yogurts are widely available and often well-tolerated. Again, the critical step is to check the ingredient list for hidden high FODMAP ingredients like inulin or high-fructose sweeteners. Some soy yogurts are also fine, but you must ensure they are made from soy protein isolate, not whole soybeans, and stick to the tested serving size.

How to Incorporate Yogurt Safely

Start with Testing Your Tolerance

When reintroducing foods on a low FODMAP diet, a phased approach is crucial. Start with the smallest recommended serving size of plain Greek yogurt and monitor your symptoms over several days before increasing the portion. If you experience symptoms, Greek yogurt is likely a trigger for you, and it's best to stick to lactose-free or non-dairy options.

Get Creative with Safe Toppings

To make your low FODMAP yogurt experience more enjoyable, add approved toppings. This is a great way to boost flavour and nutrient density without adding FODMAPs.

Fruits: Blueberries, strawberries, raspberries, or kiwi.
Sweeteners: A small drizzle of maple syrup (up to two tablespoons).
Seeds: Chia seeds or hemp seeds.
Nuts: Walnuts or almonds (in small amounts).
Spices: A sprinkle of cinnamon.

Conclusion

Is Greek yogurt ok on low fodmap? The answer is yes, but with important caveats regarding serving size and careful ingredient selection. While a small portion of traditional Greek yogurt may be tolerated due to its lower lactose content, lactose-free dairy yogurts or specific plant-based versions offer a safer and more flexible choice for those with IBS. The most important steps are to always choose plain, unsweetened varieties, check labels meticulously for high FODMAP additives, and follow a systematic reintroduction process to determine your personal tolerance levels. Consulting with a registered dietitian is highly recommended to personalize your diet plan effectively. By following these guidelines, you can still enjoy the creamy taste and nutritional benefits of yogurt as part of a successful low FODMAP lifestyle.

For further guidance on the low FODMAP diet, consider exploring resources from Monash University.

Frequently Asked Questions

Regular Greek yogurt contains lactose, a FODMAP sugar. Although the straining process removes some of the lactose, enough remains to trigger symptoms in sensitive individuals if consumed in larger quantities.

Lactose-free Greek yogurt has the enzyme lactase added during production, which breaks down the lactose before it is consumed. This makes it safe for consumption in larger portions for those on a low FODMAP diet.

According to Monash University, a safe low FODMAP serving of plain, regular-fat Greek yogurt is a very small amount, around 23g (about one tablespoon). Individual tolerance can vary, so it's wise to start with this amount.

Greek-style yogurt is not made with the straining process and may contain thickeners and higher lactose levels. It's best to avoid Greek-style varieties and opt for genuine Greek yogurt, or better yet, a lactose-free version.

Plain almond milk yogurt and plain coconut milk yogurt are generally low FODMAP. Always check the ingredients list for high FODMAP additions like inulin, chicory root, or high-fructose sweeteners.

Low FODMAP toppings include small servings of fruits like blueberries, raspberries, or strawberries, a light drizzle of maple syrup, chia seeds, or a sprinkle of cinnamon.

No, the low FODMAP diet is a temporary elimination diet used to identify triggers. The goal is to reintroduce foods systematically to determine personal tolerance and create a more liberalized, long-term diet.