Have you been avoiding yogurt because you’re not sure if it’s Low FODMAP? Well, you’re in the right spot! I’m reviewing what types of yogurt has been tested for FODMAPs, what flavors are ok and specific brands to try out!
The first thing we should go over is a common myth, that the Low FODMAP diet is a dairy free diet. It’s actually not! It is a diet that is low in lactose, meaning some forms of dairy with small amounts of lactose are ok. Another myth is that all plant based milks are ok because they do not contain lactose. While part of this is true (plant based milks do not contain lactose), some may contain other FODMAPs.
If you’re new to the Low FODMAP diet, you should first check out my Beginner’s Guide to the Low FODMAP Diet.
What’s been tested?
Table of Contents
Cow’s milk: Regular and Greek
- Both Regular and Greek yogurt have been tested.
- Both ok at 1-2 Tbsp
Goat’s milk
- Ok at 2 tbsp
Coconut
- Ok at 125g or “1 tub”
- Most tubs I found are 150g. Monash does not give an upper limit though so I would still categorize it as low FODMAP!
Soy
Soy protein isolate is low fodmap, but most yogurt varieties are made from water and whole soybeans.
- Ok at 2 Tbsp
Other varieties
Cashew
You can read more about my thoughts on cashew milk here, but as of this time cashew yogurt has not been tested. Since cashews themselves are considered high FODMAP, I’m going to go with avoidance during the elimination phase. More to come!
Almond milk
This has, oddly, not been tested but almond milk has and we know that it’s low FODMAP. Therefore, almond milk yogurt is low fodmap.
FODMAPs it may contain
Lactose
Lactose is a milk sugar and the “D” in FODMAP for disaccharide. Many people already know that they are lactose intolerant before starting the Low FODMAP diet, but often there is some level of lactose they are able to tolerate. Remember, the diet is low in lactose (not lactose-free).
Fructose
Fructose is a monosaccharide and the “M” in FODMAP. This can be found in yogurt mainly through different additives like fruit (large servings of strawberries, cherry, guava and mango) and sweeteners (honey, agave, molasses, etc).
Fructan+GOS
Fructan+GOS is a combo FODMAP group (yes, there are many foods that contain more than one FODMAP!). You only need to worry about this when it comes to soy yogurt, which is only allowed in very small quantities during the elimination phase. If you frequently eat soy yogurt, I’d recommend doing this as a challenge during the reintroduction phase!
Sorbitol
Sorbitol is part of the sugar alcohol family, polyols. This is where the “P” in FODMAP comes from. While the base of different yogurt varieties do NOT contain any sorbitol, this is something to look out for through different additives like fruit and artificial sweeteners. Popular fruit flavored yogurt that contain sorbitol are blackberry, cherry, (contains both fructose and sorbitol in large quantities) and peach. Sorbitol is less likely to be used as an artificial sweetener now, but it’s still good to look out for on the ingredient list if the product says “low sugar”, “diet”, or “keto”.
Low FODMAP Yogurt Brands
There are not any Low FODMAP specific yogurt brands, but there are plenty of brands that carry Low FODMAP yogurt products. This is a pretty comprehensive list for cow’s milk yogurt, but the coconut yogurt category could definitely be expanded. I chose to review some of the most popular brands that I’ve seen as well as what clients tend to ask me about.
If you have found a product or brand that you think is Low FODMAP, I would LOVE if you shared in the comments so that I can add it to the list!
Cow’s Milk
Fage Best Self
- Plain
- Split cup Blueberry or Strawberry
Green Valley Creamery
- All flavors of low-fat and whole milk yogurt (Vanilla, Plain, Strawberry and Blueberry)
- All Kefir products are Low FODMAP as well.
Painterland Sisters Organic Skyr Yogurt
- Plain
- Blueberry Lemon
- Meadow Berry
- Strawberry
- Vanilla
Yoplait Lactose-free French Vanilla
- I found this available online at Walmart and some other retailers but it is no longer listed on their website. TBD if this has been discontinued!
Almond Milk
Kite Hill
- Plain
- Greek style, Vanilla
Silk
- Vanilla
- Strawberry
- Blueberry
- Dark Chocolate Coconut
- Plain
Coconut Yogurt
Culina
*This is the best tasting coconut yogurt I’ve ever had FYI
- Plain
- Strawberry Rose
- Bourbon Vanilla
- Blueberry Lavender
- Pumpkin Spice
Cocojune
- Plain
- Lemon Elderflower
- Strawberry Rhubarb
- Passionfruit
SoDelicious
- Unsweetened Vanilla
- Unsweetened Plain
- Vanilla
- Strawberry
- Plain
- Raspberry
- Blueberry
- Key Lime
- Chocolate
Siggi’s Plant Based (this is a coconut yogurt blend made from macadamia nuts and pea protein)
- Toasted Coconut
- Strawberry
- Vanilla & Cinnamon
- Mixed Berry
- Raspberry
- Vanilla
- Sweetened Plain
Goat’s Milk Yogurt
- FODMAP friendly at about 2 Tbsp. I couldn’t find any lactose-free varieties, so if you have found one please share below!
- Redwood Hill Farm & Creamery makes a good goat’s milk yogurt (but it’s not lactose-free)
Yogurt to Avoid
- Lactose-free yogurt, like Chobani Complete, because of chicory root fiber (a high FODMAP ingredient)
- Lactose-free yogurt with peach, cherry or mango puree.
- SoDelicious Simply Coconut Milk Yogurt has apple puree concentrate added!
How to Include Yogurt in a Low FODMAP Diet
Yogurt is such a versatile product that it can be used in a number of ways during your Low FODMAP diet journey. For the elimination phase, stick to one of the products listed above. During the elimination phase you’ll need to test different products individually (or just get your results when you test our sorbitol, etc). Here’s how I recommend my clients include it in their diet
Breakfast
The most obvious choice! Cow’s milk and many plant based yogurts are now a good source of protein. Try a plain flavor and add your own fruit (like blueberries or raspberries) for additional fiber. You can also add in 1-2 tsp of chia or ground flaxseeds for an additional boost.
Snack
A midday snack is always a good idea as long as you are meal spacing! Meaning, you don’t want to have a smoothie bowl with yogurt and fruit for lunch and then yogurt with granola an hour later. Give yourself at least 2-3 hours in between meals and snacks to prevent FODMAP stacking. Choose a yogurt option above and check out my post on Low FODMAP granola for a crunch topping.
Cooking
Many recipes call for yogurt to be used in sauce or as a topping. If you’re sticking to 1-2 Tbsp per serving, you can get away with using many regular yogurt products
I hope this guide was helpful and you found a new yogurt (or two!) to try during your Low FODMAP Diet journey. Be sure to drop a comment below if you’ve found a product you think is Low FODMAP so that I can add it to our list!