What is the Best Yogurt for Low FODMAP? Your Guide to Gut-Friendly Options

October 12, 2025 •

4 min read

For individuals with IBS, up to 96% can achieve significant symptom relief on a low FODMAP diet within 300 days. However, navigating common foods like yogurt can be tricky, which raises the question: what is the best yogurt for low FODMAP? The right choice depends on your specific sensitivities, with options ranging from lactose-free dairy to certain plant-based alternatives.

Quick Summary

Choosing a low FODMAP yogurt involves selecting lactose-free dairy or specific plant-based options like coconut yogurt. Reading ingredient labels for hidden high FODMAPs and managing portion sizes are crucial for individuals with IBS.

Key Points

Lactose-Free is Your Safest Dairy Bet: For dairy lovers, plain, lactose-free yogurt is the most reliable low FODMAP option with generous serving sizes.
Watch Your Greek Yogurt Portions: Plain Greek yogurt is lower in lactose, but stick to recommended smaller serving sizes or choose a lactose-free Greek variety for a larger portion.
Choose Plain to Avoid Hidden FODMAPs: Flavored yogurts often contain high FODMAP sweeteners (like honey, agave, or high-fructose corn syrup) and fruits, so plain is the safest choice.
Coconut Yogurt is a Strong Dairy-Free Contender: Plain coconut yogurt is a well-tested, low FODMAP dairy-free alternative, but it is essential to check the ingredient list for additives.
Check the Ingredients, Not Just the Yogurt Type: Regardless of the yogurt base, scrutinize labels for high FODMAP additives such as inulin, fructans, and chicory root.
Consider Your Individual Tolerance: Everyone's sensitivity differs, so start with small portions and monitor your body's response, even with certified low FODMAP products.

Understanding Yogurt and FODMAPs

For many people following a low FODMAP diet, yogurt can be a source of confusion. The primary reason traditional dairy yogurt may cause digestive distress is its lactose content. Lactose is a disaccharide (the 'D' in FODMAP) that many individuals with Irritable Bowel Syndrome (IBS) or lactose intolerance struggle to digest effectively. The fermentation process in yogurt production does break down some lactose, but often not enough to be considered low FODMAP for everyone. Selecting a safe yogurt requires understanding which types have minimal lactose or are naturally lactose-free.

Dairy-Based Low FODMAP Yogurt Choices

Lactose-Free Yogurt

This is often the safest and most reliable dairy option. Lactose-free yogurts are created by adding the enzyme lactase during production, which breaks down the lactose into simpler, more digestible sugars. This process makes the yogurt suitable for those who are lactose intolerant and generally allows for more generous serving sizes. Plain, unsweetened varieties are ideal, as they avoid high FODMAP sweeteners and flavorings. Many brands, including Fage BestSelf, Green Valley Creamery, and Yoplait Lactose-Free, offer safe options.

Greek Yogurt

Greek yogurt is made by straining off the whey, which also removes much of the lactose. This results in a product with lower lactose content than regular yogurt. While some people may tolerate a small portion of plain Greek yogurt, it is not completely lactose-free. For larger servings, or for those with high lactose sensitivity, it is best to opt for a dedicated lactose-free Greek yogurt, such as Fage BestSelf Lactose Free Greek Yogurt.

Goat Milk Yogurt

Goat milk yogurt is considered low FODMAP by some organizations like FODMAP Friendly in specific portion sizes, but Monash University classifies it as moderate FODMAP in slightly larger portions. It is important to proceed with caution and monitor your individual tolerance. Certified low FODMAP brands like Redwood Hill Farm offer plain and flavored goat milk yogurt options.

Dairy-Free Plant-Based Alternatives

Coconut Yogurt

For a delicious, dairy-free option, plain coconut yogurt is a fantastic choice. Monash University and FODMAP Friendly have certified plain coconut yogurt as low FODMAP in specific serving sizes, typically around 125g. However, label reading is critical, as many commercial coconut yogurts contain high FODMAP additives like inulin, agave, or high-fructose corn syrup. Brands such as Culina, Cocojune, and So Delicious offer low FODMAP options.

Almond Yogurt

Almond milk is low FODMAP in measured servings, making almond-based yogurt a promising dairy-free alternative. While some brands have been tested, many almond yogurts remain officially untested by Monash University. To ensure it is gut-friendly, check the ingredient list for any high FODMAP additions. Kite Hill is a popular brand that offers almond milk yogurts.

Soy Yogurt

When considering soy yogurt, the key is the type of soy used. Yogurt made from soy protein isolate is generally low FODMAP, whereas yogurt made from whole soybeans is high in galacto-oligosaccharides (GOS) and fructans. As with other options, always read the ingredient label to determine suitability.

How to Choose the Right Low FODMAP Yogurt

Read Labels Thoroughly: Look beyond the front-of-pack claims. Inspect the ingredient list for hidden high FODMAP ingredients, including inulin, chicory root, agave, honey, and high-fructose corn syrup.
Opt for Plain, Unsweetened Varieties: This is the safest way to avoid high FODMAP sweeteners and fruit flavorings. You can add your own low FODMAP fruits and sweeteners at home.
Use Low FODMAP Apps for Verification: The Monash University and FODMAP Friendly apps are invaluable tools for checking if specific brands and products are certified low FODMAP.
Manage Your Portion Sizes: Even for low FODMAP options, consuming large quantities can trigger symptoms due to FODMAP stacking. Adhere to recommended serving sizes, especially during the elimination phase of the diet.
Consider Certified Products: Look for a certification logo on the product label. This provides a shortcut to identifying verified low FODMAP products.

Comparison of Low FODMAP Yogurt Options


Yogurt Type	Key Feature	Low FODMAP Status	Notes
Lactose-Free Dairy	Lactase enzyme added to break down lactose.	Low FODMAP, generous servings.	Safe for lactose intolerance. Always choose plain to be safe.
Greek (Lactose-Free)	Dairy, strained to remove whey and lactose.	Low FODMAP, good for larger servings.	Thicker, higher protein. Requires 'lactose-free' label for safe, large portions.
Goat Milk	Dairy, but with different protein structure.	Moderate FODMAP in certain portions.	Tolerance can vary. Look for certified options and monitor your response.
Coconut Yogurt	Plant-based, made from coconut milk.	Low FODMAP in controlled portions.	Avoid brands with high FODMAP additives. Check ingredient list thoroughly.
Almond Yogurt	Plant-based, made from almond milk.	Likely low FODMAP in moderate servings.	Monash considers it untested. Choose brands with simple, low FODMAP ingredients.
Soy Yogurt	Plant-based, made from soy.	Only low FODMAP if made with soy protein isolate.	Avoid products made from whole soybeans due to high GOS and fructan content.

Conclusion

Finding the best yogurt for low FODMAP can feel like a daunting task, but it doesn't have to be. For dairy enthusiasts, lactose-free options provide a safe and satisfying experience without the digestive trouble caused by lactose. Alternatively, plant-based options like coconut yogurt offer a delicious and verifiable low FODMAP choice for those avoiding dairy altogether. The most important step is to become a savvy label-reader and rely on trusted resources like the Monash University app to ensure a gut-friendly choice. By doing so, you can confidently reintroduce yogurt into your diet as a nutritious and enjoyable component of your daily meals.

For reliable, verified information on FODMAP content, always refer to the official Monash University Low FODMAP Diet App.

Frequently Asked Questions

Plain Greek yogurt has a lower lactose content than regular yogurt due to the straining process, making it lower in FODMAPs. However, portion size is important. For larger servings, or for those with high sensitivity, lactose-free Greek yogurt is a safer option.

It is best to avoid yogurts with added fruit during the elimination phase, as fruits like peaches or mango are high in FODMAPs. You can add your own low FODMAP fruits, such as strawberries or blueberries, to plain yogurt at home.

Lactose-free yogurt is still dairy-based but has the lactose removed or broken down. Dairy-free yogurt, on the other hand, is plant-based and contains no dairy products at all.

Yes, plain coconut yogurt is generally low FODMAP in moderate serving sizes. However, it is crucial to check the ingredient list for high FODMAP additives like inulin, agave, or fructose.

Yes. Beyond the lactose itself, many commercial yogurts contain high FODMAP additives, including inulin, chicory root, honey, high-fructose corn syrup, and fruit juice concentrate.

FODMAP stacking occurs when you consume multiple foods containing FODMAPs from the same group, even in low FODMAP serving sizes, which can build up and cause symptoms. To avoid this, monitor your portion sizes and the types of toppings you add to your yogurt.

Soy yogurt is only low FODMAP if it is made from soy protein isolate. Yogurt made from whole soybeans contains high FODMAPs like fructans and GOS and should be avoided during the elimination phase.