What is Low FODMAP?

FODMAP is an acronym for Fermentable Oligo-, Di-, and Monosaccharides And Polyols. These are long names for carbohydrates (sugars) that travel through the gut partially undigested and then ferment in the colon. This fermentation causes unwanted digestive symptoms in IBS individuals such as diarrhea, constipation, gas, and bloating. This can be an issue when it comes to choosing a yogurt because lactose (a sugar in milk) is one of these fermentable sugars. 

What low FODMAP yogurt can I enjoy when on a low FODMAP diet?

The low FODMAP diet can be difficult to navigate, especially when it comes to yogurt. The supermarket yogurt aisle is flooded with options made from many different sources. With an abundance of options, this can lead to confusion. The reason cow’s milk yogurt is not low FODMAP is due to its primary carbohydrate component: lactose. Just remember, lactose-free is not the same as dairy-free!

Lactose is the naturally occurring sugar present in yogurt and other dairy products. However, the fermentation process involved in yogurt production results in a lower lactose content than that of cow’s milk. Greek yogurt is even lower in lactose than regular yogurt because of the extra straining process that removes lactose. That’s why Greek yogurt is tolerated by most lactose intolerant individuals.

Monash University states that regular Greek yogurt is moderate FODMAP at a portion size of 3 tbsp, which is a very small amount! Tolerance varies for IBS individuals so for this blog, I will be leaving out Greek yogurt.

Now that we know more about lactose, it’s time to put this into action. When shopping for a low FODMAP yogurt, don’t forget to read the labels to ensure you don’t consume FODMAPs in the form of dried fruit, honey, wheat, or any other additional ingredients!

This blog will walk you through low FODMAP yogurt brands split into 3 main categories:

1. Lactose-free yogurts
2. Goat milk yogurts
3. Dairy-free yogurts

Lactose Free Yogurt

Lactose-free yogurt is yogurt that has the enzyme lactase added to the product resulting in a completely lactose-free product. This enzyme is normally produced in our small intestine to breakdown/digest lactose, but it can be lacking in many IBS individuals.

Many of these companies below make non-lactose-free options, so be sure to look for the term “lactose free” on the front label when you are shopping! Here are some popular lactose-free brands that are suitable on the low FODMAP diet, both Greek versions and non-Greek versions. If protein intake is a goal of yours, look for the lactose-free Greek style!

• Bowl and Basket lactose-free yogurt (Shoprite)—plain
• Fage Best Self lactose-free Greek yogurt—plain
• Green Valley Creamery lactose-free yogurt –plain, vanilla, blueberry, or strawberry
• Yoplait lactose-free—French vanilla or strawberry
• Yoplait YQ protein—blueberry, plain, lime, coconut, vanilla, or strawberry

Lactose Free Yogurt

Goat milk yogurt is thought to be similar from a lactose perspective to cow’s milk yogurt. Despite this, FODMAP Friendly considers it to be low FODMAP while Monash University considers it to be moderate FODMAP at 2/5 of a cup. Proceed with caution!

• Redwood Hill Farm—plain and blueberry
• Trader Joe’s goat milk yogurt—plain
  • This is not certified low FODMAP but based on ingredients it should be tolerated

Now that we have gone through the dairy containing yogurts that are safe on the low FODMAP diet, we can move to the more abundant alternatives: dairy-free yogurts!

Dairy-Free Yogurt

There has been a huge boom in the dairy-free yogurt industry in the last 5 years. Most stores you enter will have some sort of nondairy alternative. Hooray for our dairy-free friends! The primary milk that is used for nondairy yogurts are coconut and almond, but oat milk and soy milk yogurts are becoming more common.

Most yogurts are not tested by any certification company, so always proceed with caution!

Coconut Yogurt

Tested low FODMAP in a portion of 125 grams (about ½ cup)

• Cocojune—plain, strawberry rhubarb
  • *Contains cassava root (low FODMAP at ½ cup). Monitor tolerance
• COYO—plain
• So Delicious Coconut Milk Yogurt—unsweetened plain, plain, unsweetened
  vanilla, vanilla, blueberry, strawberry, chocolate, or raspberry
  • *Avoid the So Delicious Simply products as they’re sweetened with apple juice
• Open Nature Coconut Yogurt—plain
• Silk Greek Coconut Milk Yogurt—blueberry, lemon, vanilla, or strawberry
  • Monitor tolerance as this does contain pea protein.

Almond Milk Yogurts

Unlike coconut yogurt, almond milk yogurts have not been tested by Monash University. Almond milk however is low FODMAP at a portion size of 1 cup. With this knowledge, it is likely to be tolerated, but I suggest starting small to see how it makes you feel!

Here are some brands to try:

• Silk Almond Milk Yogurt—dark chocolate coconut, vanilla, unsweetened vanilla,
  or strawberry
• Kite Hill Yogurt—vanilla, plain unsweetened/plain, blueberry, key lime, or
  strawberry
• Kite Hill Greek Yogurt—vanilla unsweetened, plain unsweetened
  • This product contains soy protein isolate which is considered low
    FODMAP.
  • This yogurt is higher in protein and works great in slaws or to make thick
    homemade dressing or sauces for tacos/taco bowls!

Cashew Milk Yogurts

Just like almond milk yogurt, cashew yogurts have not been tested for their FODMAP
content. Recent updates show that cashew milk is low FODMAP at a portion size of 1
cup. Therefore, it is likely tolerated but proceed with caution.

• Forager Yogurt—unsweetened plain, unsweetened vanilla, vanilla bean.
  • Avoid the fruit flavors as they may use high FODMAP fruit/vegetable
    juices for color.

As you can see, there is still much to be done with FODMAP certification on yogurts, especially dairy free yogurts. For now, choose products from this blog and enjoy the creations you can make with these!

Here are some of my favorite ways to use low FODMAP yogurts:

• As a breakfast parfait with granola, fruit, and chia seeds.
• Use it on top of a warm baked oatmeal for a nice change in texture.
• Make slaws, sauces for tacos/buddha bowls or use it as the base in a salad dressing.
• Use it as a marinade or binder for extra juicy chicken such as chicken tikka masala.
• Make frozen yogurt fruit clusters

For more low FODMAP food ideas, check out our other blogs!

14 Low FODMAP Lunch Ideas to Mix Up your Meal Prep