FODMAP foods / Low FODMAP yogurt

Aisle guide

Low FODMAP yogurt

Regular yogurt is High FODMAP because of lactose, and that holds for plain, full fat and low fat alike. Lactose-free yogurt is Low: the lactase added to it has already split the lactose, so the FODMAP is gone before you open the pot. Greek yogurt is strained, which leaves less lactose than a regular one, but it is not automatically Low, so treat it as a small serving and watch how you feel. Coconut yogurt is Low in a small serving, and soy yogurt depends on whether it is made from soy protein or from whole soybeans. The trap is fruit on the bottom: apple and pear juice concentrate, honey and inulin turn a safe base into a High pot.

Look for on the label

  • lactase in the list means the lactose has already been broken down
  • apple or pear juice concentrate in a fruit yogurt is High, whatever the base is
  • honey and agave syrup are common sweeteners here and both are High
  • inulin or chicory root is added to high protein and high fibre pots
  • on soy yogurt, soy protein is Low while whole soybeans are not

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

2 low FODMAP examples, 3 to watch

  • Milbona

    High Protein Vanille Mousse

    Low

  • Tesco

    Tesco Lactose Free Greek Yogurt

    Low

Worth a closer look

  • alpro

    Coconut yoghurt

    High

    Because ofSoybeans

    See all 23 ingredients

    The product is high in FODMAPs because it contains soybeans, despite the other listed ingredients being low FODMAP or unknown.

    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • SoybeansHighSoybeans are high in galacto-oligosaccharides (GOS), which are a type of FODMAP, so they are considered high FODMAP and should be limited or avoided.
    • Coconut milkLowCoconut milk (from can) is low FODMAP at portions of up to 60g per serving; higher amounts can be high in sorbitol, a polyol FODMAP.
    • 22% coconut pulpLowCoconut pulp contains sorbitol and may contain fructans; it is Low FODMAP in portions up to about 30 g, but larger servings may become higher in FODMAPs.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Tricalcium citrateLowTricalcium citrate is a calcium salt used as a food additive and is considered low FODMAP because it does not contain fermentable carbohydrates; there is no specified restriction on the amount, as it is not a FODMAP source.
    • Sodium citratesLowSodium citrate is a food additive and does not contain any FODMAPs, so it is low FODMAP and can be consumed freely.
    • Citric acidLowCitric acid is an additive that does not contain FODMAPs and is safe for a low FODMAP diet; it contains no fermentable carbohydrates.
    • PectinsLowPectin is a soluble fiber used as a gelling agent and is considered low FODMAP; it can be safely consumed.
    • Natural flavorLowNatural flavour (arôme naturel) does not typically contribute significant FODMAPs, and is considered low FODMAP unless derived from a high FODMAP source, which is rare for this ingredient.
    • Sea saltLowSea salt contains no carbohydrates and therefore no FODMAPs; it is safe to consume in any typical amount.
    • Fatty acid esters of ascorbic acidLowFatty acid esters of ascorbic acid are food additives and do not contain FODMAPs, so they are low FODMAP.
    • Vitamins B12LowVitamin B12 itself contains no FODMAPs and is safe for a low FODMAP diet in any amount.
    • Vitamins D2LowVitamin D2 (ergocalciferol) contains no carbohydrates and is considered FODMAP free.
    • Yogurt culturesLowYogurt cultures are bacteria used in fermentation and do not contain FODMAPs, so they are low FODMAP.
    • Strong tocopherol-based extractUnclear“stark tocopherol-tatige Extract” is unclear as written and cannot be reliably identified as a specific food ingredient or assigned a FODMAP content; therefore, no safe serving size can be established.
    • Coconut creamLow
    • AromaUnclear
    • B12Low
    • D2Low
    • L. bulgaricusLow
    • Tocopherol-active extractUnclear
    • Str,thermophilusLow

  • Milbona

    High Protein Pudding Chocolate & Caramel Flavour

    High

    Because ofSkimmed milkWhipping cream

    See all 7 ingredients
    • Skimmed milkHigh
    • Whipping creamHigh
    • Cocoa powderLow
    • Fat reduced cocoa powderLow
    • SaltLow
    • Natural flavouringUnclear
    • Lactose freeLow

  • Longley Farm

    Lemon Yogurt

    High

    Because ofYogurt

    See all 3 ingredients

    The lemon and unrefined cane sugar are low FODMAP, but the yogurt is high FODMAP due to its lactose content.

    • YogurtHighRegular yogurt is high FODMAP because it contains lactose; avoid unless it is specifically lactose-free.
    • LemonLowLemon is low FODMAP and safe in servings up to 48 g; it contains minimal FODMAPs and is well tolerated by most people.
    • Cane sugarLowCane sugar is low FODMAP in moderate serving sizes (up to 40 grams) because it contains sucrose, which is well-tolerated.

What people ask

Is Greek yogurt low FODMAP?
Straining removes part of the whey and with it part of the lactose, so Greek yogurt holds less than a regular one. It is not automatically Low though, so stick to a small serving until you know your own limit.
Is coconut yogurt low FODMAP?
Plain coconut yogurt is Low in a small serving. Check the list for inulin and for fruit purees made with apple or pear.
Why is plain yogurt high FODMAP when it has no sugar added?
The FODMAP here is lactose, the milk sugar that is in the milk to begin with. Nothing needs to be added for it to be there.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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