Why is Greek yogurt high in FODMAP?

December 6, 2025 •

4 min read

According to Monash University research, while the straining process reduces lactose, Greek yogurt is still classified as a moderate to high FODMAP food in standard serving sizes. The reason why is Greek yogurt high in FODMAP is that the process doesn't eliminate lactose completely, leaving enough to cause digestive distress for sensitive individuals.

Quick Summary

Greek yogurt is high in FODMAP primarily due to its lactose content, a natural sugar in dairy. Despite straining, enough lactose remains to potentially cause digestive issues for sensitive individuals, such as those with IBS. Alternative options like lactose-free or smaller portions can be tolerated.

Key Points

Primary Culprit: Greek yogurt is high in FODMAP due to its natural lactose content, a type of fermentable carbohydrate.
Straining Isn't Enough: The process to make Greek yogurt removes some lactose, but not all of it, leaving enough to cause issues for sensitive individuals.
Portion Control is Key: Small servings (around 23g) of plain Greek yogurt may be low FODMAP, but standard portions are generally considered high.
Check for Hidden Additives: Many commercial yogurts contain high FODMAP ingredients like high-fructose corn syrup, inulin, or certain fruits.
Lactose-Free Alternatives are Safe: Certified lactose-free Greek yogurt and certain plant-based options are reliable low FODMAP choices.
Read the Label Carefully: Always check the ingredients list to avoid added sugars, thickeners, or other high FODMAP components.
Trust Authoritative Sources: Use resources like the Monash University app to confirm safe serving sizes and product information.

Understanding FODMAPs and Yogurt

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed by some people, leading to symptoms like bloating, gas, and abdominal pain. The 'D' in FODMAP stands for 'disaccharides,' which includes lactose, the sugar found in milk and dairy products. Traditional cow's milk yogurt is typically high in lactose and, therefore, high in FODMAPs.

The Role of Lactose

Lactose is the primary reason why Greek yogurt, despite its processing, remains a high FODMAP food for sensitive individuals. The body requires the enzyme lactase to break down lactose. People with lactose intolerance have a deficiency of this enzyme, causing undigested lactose to travel to the large intestine, where bacteria ferment it, producing gas and other symptoms.

The Greek Yogurt Process

Greek yogurt is made by straining regular yogurt to remove the liquid whey, which is high in lactose. This straining process is what makes Greek yogurt thicker and higher in protein than its regular counterpart. However, while this process reduces the overall lactose content, it does not eliminate it entirely. The amount of lactose remaining, especially in larger servings, can still be enough to trigger digestive symptoms in those with FODMAP sensitivities.

Why Serving Size Matters

For many on a low FODMAP diet, a small serving of plain Greek yogurt might be tolerable. Monash University, a leading authority on the low FODMAP diet, advises specific portion sizes.

A very small serving of around 23g (approximately 1 tablespoon) of plain Greek yogurt is considered low FODMAP.
This is a minimal amount, and consuming larger quantities quickly pushes the FODMAP load into the moderate to high range.
For individuals with significant lactose intolerance, even small amounts may cause problems, making careful monitoring essential.

Comparison of Yogurt Types and FODMAPs

To better illustrate the differences, consider this comparison of various yogurt options and their FODMAP characteristics.


Yogurt Type	Straining Process	Lactose Content	Typical FODMAP Status	Suitable for Low FODMAP Diet?
Regular Yogurt	None	High	High FODMAP	No, unless a very small, carefully monitored amount is used.
Greek Yogurt	Strained once	Lower than regular, but still present	Moderate to High in standard servings	Yes, in small, carefully monitored portions (e.g., 23g).
Greek-Style Yogurt	No straining; thickeners added	Variable, often high	High FODMAP	No, as it's not truly strained. Check label for thickeners.
Lactose-Free Yogurt	Lactase enzyme added	Very low to zero	Low FODMAP	Yes, excellent choice, but check for other high FODMAP additives.
Coconut Yogurt	Dairy-free	Zero	Low FODMAP (if plain)	Yes, if made from low FODMAP ingredients and free of high FODMAP additives.

Additives and Hidden FODMAPs

Beyond the natural lactose, many commercial yogurts contain additional ingredients that increase their FODMAP content, making them problematic for sensitive individuals. Always read labels carefully.

Common High FODMAP Yogurt Additives:

Sweeteners: High-fructose corn syrup, agave syrup, honey.
Fruits: High FODMAP fruits like cherries, peaches, or concentrated fruit purees.
Prebiotics: Chicory root, inulin, or other added fibers that are fermentable.
Thickeners: Some 'Greek-style' products use thickeners instead of straining, which can be problematic.

How to Enjoy Yogurt on a Low FODMAP Diet

For those who love yogurt but need to manage FODMAP intake, there are safe ways to enjoy it.

Choosing the Right Yogurt:

Opt for Lactose-Free: Many brands offer lactose-free Greek yogurt, which is suitable for the reintroduction phase of the low FODMAP diet. These products have lactase enzyme added to break down the lactose.
Consider Plant-Based Alternatives: Dairy-free options like plain, unsweetened coconut yogurt can be low FODMAP, but check labels for added sweeteners or fruits.
Control Your Serving Size: If you tolerate a small amount of regular or Greek yogurt, stick strictly to the low FODMAP portion sizes recommended by Monash University.

Creating Your Own Low FODMAP Yogurt Dish:

Start with a base of plain, lactose-free Greek yogurt or a safe plant-based alternative.
Add low FODMAP toppings like blueberries, strawberries, or a drizzle of pure maple syrup.
Mix in low FODMAP seeds like chia seeds for added texture.

Conclusion

In summary, the reason why is Greek yogurt high in FODMAP is its natural lactose content. Although the straining process reduces the overall amount, it is not eliminated entirely, making standard portions unsuitable for many with IBS or lactose sensitivity. By understanding the role of lactose, controlling portion sizes, reading labels to avoid high FODMAP additives, and exploring certified low-lactose or dairy-free alternatives, individuals can safely incorporate yogurt into their diet without triggering digestive issues. Always confirm with your healthcare provider or a registered dietitian specialized in low FODMAP diets for personalized advice.

For more detailed information on FODMAPs and food testing, the Monash University Low FODMAP Diet App is an excellent resource, with the latest testing results and serving size recommendations.

Frequently Asked Questions

No, straining Greek yogurt removes some of the watery whey, which contains a significant amount of lactose. However, it does not remove all of it, so standard serving sizes still contain enough lactose to be considered moderate to high FODMAP.

Some people with mild lactose intolerance may tolerate small amounts of Greek yogurt due to its lower lactose content. However, those with higher sensitivity or IBS are advised to opt for lactose-free or dairy-free versions to avoid symptoms.

To find a low FODMAP yogurt, look for options labeled as 'lactose-free,' 'dairy-free,' or those specifically certified as low FODMAP. Always check the ingredients list for other high FODMAP additives like inulin, agave, or certain fruit concentrates.

According to Monash University, a small serving of plain Greek yogurt (approximately 23 grams) is considered low FODMAP. Larger portions increase the lactose content and are no longer considered low FODMAP.

'Greek-style' yogurts are often not low FODMAP. These products use thickeners instead of the traditional straining process and may have high FODMAP additives. Always choose authentic strained Greek yogurt and check for high FODMAP ingredients.

Yes, many added ingredients can increase a yogurt's FODMAP content. Common culprits include high-fructose corn syrup, agave, honey, and high FODMAP fruits like peaches or cherries.

Good alternatives include lactose-free Greek yogurt brands and plain, unsweetened coconut yogurt. When choosing an alternative, ensure there are no added high FODMAP ingredients.