Which Greek yogurts are low in FODMAP?

January 4, 2026 •

4 min read

Approximately 70% of the world's adult population has some degree of lactose malabsorption, making the quest for low FODMAP dairy crucial. This guide will help you understand which Greek yogurts are low in FODMAP by detailing the importance of processing and reading labels.

Quick Summary

Plain Greek yogurt can be low FODMAP in smaller servings due to straining that reduces lactose. Lactose-free varieties and select non-dairy options offer safe alternatives for sensitive guts.

Key Points

Serving Size is Key: Plain Greek yogurt is lower in lactose, but safe portions are small, around 2/3 cup (170g) according to Monash University.
Go Lactose-Free for Safety: For larger servings or higher sensitivity, choose brands specifically labeled as lactose-free, such as Green Valley Creamery.
Avoid Flavored Varieties: Most flavored Greek yogurts contain high-FODMAP sweeteners like high-fructose corn syrup or honey.
Read the Ingredients Carefully: Scrutinize labels for added high-FODMAP ingredients like inulin or chicory root fiber.
Consider Non-Dairy Alternatives: Plain, unsweetened coconut, almond, and macadamia milk yogurts can be low FODMAP, but check labels for hidden additives.
Probiotics May Help: The live cultures in yogurt can aid in the digestion of residual lactose, potentially improving tolerance for some.
Monitor Your Body: Personal tolerance varies, so pay close attention to your symptoms when testing new products and portion sizes.

Understanding Greek Yogurt and Lactose

Greek yogurt is made by straining regular yogurt to remove much of the liquid whey. Since a significant amount of lactose, the disaccharide responsible for triggering FODMAP symptoms in some individuals, is dissolved in the whey, this process significantly lowers the lactose content of the final product. For those with mild lactose intolerance, this reduced level may be tolerable in small servings. However, the exact amount of lactose remaining can vary based on the specific brand and its processing methods. It is a misconception that all Greek yogurt is lactose-free; unless specified on the label, it contains some lactose.

The Monash University and FODMAP Friendly Discrepancies

Navigating low FODMAP Greek yogurt can be confusing, partly due to different testing results from authoritative bodies. For example, Monash University, the creator of the low FODMAP diet, lists plain Greek yogurt as moderate FODMAP at 93g (just over 1/3 cup) and high FODMAP at 170g (approx. 2/3 cup). In contrast, FODMAP Friendly, another certification program, gave full-fat Greek yogurt a low FODMAP pass at a larger 200g serving. This difference highlights how natural variations in products and testing methods can affect results. For this reason, following Monash's more conservative portion advice, especially during the elimination phase of the diet, is the safest approach.

Choosing Low FODMAP Greek Yogurt: Key Factors

When selecting a low FODMAP Greek yogurt, several factors are critical for a gut-friendly choice:

Read the Label: Always choose plain, unflavored Greek yogurt. Flavored versions often contain high-FODMAP sweeteners like honey, high-fructose corn syrup, agave, or artificial sweeteners that can cause issues.
Check Ingredients for Additives: Be wary of added ingredients like chicory root fiber or inulin, which are high-FODMAP and can be hidden in health-food products.
Consider Lactose-Free Options: For peace of mind or for those with more severe sensitivities, look for Greek yogurts explicitly labeled as "lactose-free." Brands like Green Valley Creamery offer certified organic, lactose-free Greek yogurt options.
Embrace Probiotics: The live and active cultures in yogurt, particularly Lactobacillus and Bifidobacterium, aid in the digestion of any remaining lactose. This can help improve tolerance in some individuals.

Recommended Low FODMAP Greek Yogurt Options

For those on a low FODMAP diet, plain, unsweetened yogurt is the best starting point. The following table provides a comparison of common choices, helping you make an informed decision at the grocery store.

Brand and Type Comparison


Yogurt Type	Lactose Content	Low FODMAP Status	Notes
Plain Greek (Small Serving)	Naturally reduced	YES (Approx. 2/3 cup/170g per Monash)	Start with a smaller portion (e.g., 93g) and monitor symptoms.
Lactose-Free Greek	Lactase enzyme added	YES	Explicitly low FODMAP. Look for brands like Green Valley Creamery.
Plain Coconut Yogurt	Lactose-free	YES (up to 1/2 cup/125ml)	Check labels for added inulin or high-FODMAP sweeteners.
Plain Almond Yogurt	Lactose-free	YES (up to 1 cup/250ml)	A great dairy-free alternative; ensure no high-FODMAP additives.
A2 Milk Greek Yogurt	Variable	NO (contains lactose)	The A2 protein does not affect the lactose content. Use only if confirmed lactose-free.

Non-Dairy Yogurt Alternatives

For those who prefer to avoid dairy entirely or have a higher sensitivity, several plant-based alternatives can serve as low FODMAP options. Plain, unsweetened coconut, almond, and macadamia milk yogurts are typically safe. However, just like with dairy options, it is crucial to read ingredient labels carefully to ensure no high-FODMAP additives or sweeteners have been included. Always stick to the recommended portion sizes for plant-based yogurts, as even these can contain moderate FODMAPs in larger amounts.

How to Enjoy Greek Yogurt Safely on a Low FODMAP Diet

To minimize the risk of digestive symptoms, follow these tips when incorporating Greek yogurt into your diet:

Start Small: If you're trying plain, regular Greek yogurt, begin with a small portion (e.g., 93g) to test your personal tolerance before increasing the amount.
Pair Wisely: Pair your yogurt with other low FODMAP foods. Low-FODMAP fruits like blueberries or strawberries, or a small amount of low-FODMAP granola, can slow digestion.
Track Your Intake: Keep a food diary to monitor how different types and portions of Greek yogurt affect your symptoms. This can help identify your tolerance levels.

Conclusion

While not all Greek yogurts are low in FODMAP, plain, unsweetened varieties can be enjoyed in conservative portion sizes due to their naturally reduced lactose content from the straining process. For individuals with more severe lactose intolerance or those sensitive to even small amounts, explicitly labeled lactose-free Greek yogurt is the most reliable option. Reading ingredient labels for high-FODMAP sweeteners and additives is crucial for both dairy and non-dairy alternatives. By understanding how Greek yogurt is made and following sensible portion guidance, you can successfully incorporate this nutritious food into your low FODMAP diet without digestive distress. When in doubt, start small, listen to your body, and consider consulting a registered dietitian for personalized advice.

Key Label Reading Tips

Check the ingredients list: Look for plain, unsweetened options to avoid hidden high-FODMAP sweeteners.
Look for certification: Check for the official Monash University FODMAP Certified™ logo for the most reliable choices.
Avoid inulin and chicory root: These are high-FODMAP ingredients often used to boost fiber and can be problematic.
Choose lactose-free: Opt for yogurts specifically labeled "lactose-free" for guaranteed safety, particularly if you have moderate-to-severe lactose sensitivity.
Pay attention to probiotics: Brands with added Lactobacillus and Bifidobacterium strains may aid in lactose digestion.

Note: For the most up-to-date information on tested products, it is always recommended to consult the official Monash University Low FODMAP Diet app.

Frequently Asked Questions

No, not all Greek yogurt is high in FODMAPs. The straining process reduces the lactose content, making plain Greek yogurt low FODMAP in conservative portion sizes. However, flavored versions often contain added high-FODMAP ingredients.

To identify a low FODMAP Greek yogurt, check the label for brands specifically marked "lactose-free" or choose a plain, unsweetened variety. Always read the ingredient list for hidden high-FODMAP sweeteners or additives like inulin.

According to Monash University, a portion of up to 170g (approx. 2/3 cup) of plain Greek yogurt is considered low FODMAP. It is recommended to start with a smaller serving to assess your personal tolerance.

Yes, the live and active cultures, or probiotics, found in Greek yogurt can aid in the digestion of lactose, which can help mitigate symptoms for some individuals with mild lactose intolerance.

Yes, certain plain, unsweetened non-dairy yogurts like those made from coconut, almond, or macadamia milk can be low FODMAP. Always check the ingredients for high-FODMAP additives before consuming.

Flavored Greek yogurts are often sweetened with high-FODMAP ingredients such as fructose, agave, or honey, which can trigger digestive symptoms. Stick to plain yogurt and sweeten it yourself with low FODMAP fruit like blueberries.

Greek yogurt made from A2 milk is not necessarily low FODMAP, as A2 milk still contains lactose. The A2 protein is easier to digest for some but does not remove the FODMAP (lactose). Only specifically produced lactose-free A2 milk Greek yogurt would be low FODMAP.