Quick Answer: Is Yogurt Low FODMAP?
Regular cow's milk yogurt is HIGH FODMAP due to lactose. However, lactose-free yogurt, coconut yogurt, and small servings of Greek yogurt are all safe per Monash University testing.
Evidence-Based: Standard yogurt is red at 1/2 cup. Lactose-free and coconut yogurt are green at 3/4 cup.
Yogurt Portion Chart
| Type | Safe Portion | Status |
|---|---|---|
| Regular yogurt | Avoid | ❌ Red — lactose |
| Lactose-free yogurt | 3/4 cup (200g) | ✅ Green |
| Greek yogurt (regular) | 2 tbsp | ⚠️ Amber |
| Lactose-free Greek yogurt | 3/4 cup | ✅ Green |
| Coconut yogurt | 1/2 cup (125g) | ✅ Green |
| Soy yogurt (soy protein) | 3/4 cup | ✅ Green |
| Soy yogurt (whole soybean) | Avoid | ❌ GOS |
| Almond yogurt | 1/2 cup | ✅ Green |
Why Regular Yogurt Fails
Yogurt is fermented but retains most of its lactose (unlike hard cheese). One cup contains 8–12g lactose — well above the 1g IBS trigger threshold.
Best Brands to Buy
- Green Valley Lactose-Free ✅
- Fage Greek 0% (small serves) ⚠️
- Kite Hill Almond Yogurt ✅
- COYO Coconut Yogurt ✅ (no added inulin)
- Silk Soy Yogurt (soy protein) ✅
Avoid brands adding inulin, chicory root fiber, agave, or fruit purée with apple/pear. Check with our FODMAP Food Checker.
How to Enjoy Yogurt Safely
- Breakfast bowl — 3/4 cup lactose-free with strawberries and 2 tbsp maple syrup
- Smoothies — Blend with banana (unripe) and lactose-free milk
- Dips — Mix with cucumber and dill for a low FODMAP tzatziki
- Baking — Sub for buttermilk 1:1
Browse more ideas in our Low FODMAP Breakfast Hub.
FAQ
Is Greek yogurt lower in lactose? Slightly — straining removes some whey. But regular Greek is still amber at 2 tbsp only.
Can I have flavored yogurt? Only if lactose-free AND no high FODMAP fruit (apple, pear, mango).
Is skyr low FODMAP? No — traditional skyr is high in lactose.