If you’re following a low-FODMAP diet for IBS or other digestive concerns, yogurt can be both beneficial and problematic. Yogurt provides essential nutrients like protein and calcium, and some varieties can support your overall gut health by providing probiotics.
However, certain types of yogurt contain FODMAPs – short-chain carbohydrates that may trigger digestive symptoms. Some people may need to avoid FODMAPs to keep their gut symptoms under control. This guide will help you find low-FODMAP yogurt options that can fit into an IBS-friendly diet.
We’ll cover everything from Greek to lactose-free yogurt, and answer questions like “Is frozen yogurt low-FODMAP?” and “Is soy yogurt low-FODMAP?” to help you make the best choices for your gut health and IBS management.
Is Low-FODMAP Yogurt Good for IBS?
Yogurt offers many benefits for digestive health, as many yogurts contain probiotics – live bacteria that support a healthy gut microbiota. Yogurt is also a great source of protein and calcium if you’re vegetarian and following the low-FODMAP diet.
But is yogurt good for IBS? Initial research seems to suggest it is. A 2020 pilot study found that eating three cups of homemade yogurt daily was effective in relieving IBS symptoms. After 180 days, 91% of people had gained control of their IBS symptoms, and 96.4% achieved complete symptom relief in 300 days.
Additionally, a 2021 review found that eating yogurt with probiotics for four and eight weeks improved overall IBS symptoms. Similarly, a 2022 study found that eating 200 grams of yogurt enriched with probiotics and fiber once daily for a month significantly improved constipation symptoms.
While larger studies are needed to confirm these results, initial findings indicate that yogurt may be beneficial for people with IBS.
What is Low-FODMAP Yogurt?
Low-FODMAP yogurt is a type of yogurt that doesn’t contain significant amounts of fermentable carbs that trigger symptoms for people with FODMAP sensitivities, especially those with IBS.
Traditional yogurt can be high in lactose, a FODMAP that’s difficult for many to digest. Low-FODMAP yogurt is typically made with reduced lactose or dairy alternatives, making it easier on the digestive system. Alternatively, you could use digestive enzymes like lactase before eating a lactose-containing food. These digestive enzymes break down the lactose so that it doesn’t cause digestive problems.
Common Low-FODMAP Yogurt Options
Here are some of the most popular yogurt options.
Lactose-Free Yogurt
Lactose-free yogurt is often a great choice for those on a low-FODMAP diet. This type of yogurt is made by adding lactase, an enzyme, to break down the lactose, making it digestible even for those with lactose intolerance.
Lactose-free yogurt is widely available, and it allows people with IBS to enjoy yogurt’s creamy texture and probiotic benefits without discomfort. Try pairing lactose-free yogurt with high-fiber, low-FODMAP foods to create a balanced snack.
However, it’s important to note that not all low-lactose yogurt is low-FODMAP. Some yogurts have high-FODMAP fruits like peaches and blackberries added to them. Even if the yogurt is low-lactose, these fruits, which are high in sugar alcohols, can cause digestive problems for those sensitive to them.
Some yogurts also contain sweeteners high in FODMAPs, such as sugar alcohols (like xylitol), agave syrup, and honey. It’s important to read the ingredient label to ensure your yogurt doesn’t contain hidden FODMAPs. For more help navigating low-FODMAP foods, this low-FODMAP shopping list can be a valuable resource.
Greek Yogurt
Is Greek yogurt low-FODMAP? The answer depends on the amount and your individual tolerance. It generally contains less lactose than regular yogurt due to the straining process that removes the whey (which holds much of the lactose).
Greek yogurt may be tolerated by some people with IBS, but it may not be low enough in FODMAPs for everyone. If you’re unsure, try eating a small amount of Greek yogurt (e.g., two tablespoons) to see if your digestive system can handle it.
Soy Yogurt
Is soy yogurt low-FODMAP? This depends on the type of soy used to make it. Soy yogurt made from whole soybeans can be high in FODMAPs, as whole soybeans are high in galacto-oligosaccharides (GOS) and fructans. However, soy yogurt made from soy protein isolate tends to be low in FODMAPs, making it a good option for those with fructan or GOS sensitivities.
The best way to know if soy yogurt is low-FODMAP? Check the ingredient list. If it lists soy protein isolate as the soy ingredient, you’re good to go. If it lists whole soybeans as the soy ingredient, you may want to choose a different yogurt.
Coconut Yogurt
Coconut yogurt is another popular choice, and many varieties are low FODMAP. Yogurts made from low-FODMAP nuts may also be a good choice.
Tips for Choosing Low-FODMAP Yogurt
Finding the right yogurt is easier when you know what to look for. Here are some tips to help you choose a yogurt that’s gentler on the digestive system.
Check the Label for Lactose Content
Look for “lactose-free” or “low-lactose” labels to ensure your yogurt doesn’t contain lactose.
Use the Monash or FODMAP Friendly App
The Monash and FODMAP Friendly apps are reliable for checking if specific yogurt brands and types are low-FODMAP.
Test in Small Amounts
When trying a new type of yogurt, start with a small portion to see how well your digestive system tolerates it.
Avoid Added High-FODMAP Ingredients
Some yogurts may contain added ingredients like inulin, sugar alcohols, honey, agave syrup, or high-FODMAP fruits like peaches and blackberries that could trigger symptoms. Be sure to check the ingredient label and avoid these added ingredients if you want to keep your FODMAP intake low.
Incorporating Low-FODMAP Yogurt Into Your Diet
Yogurt can be an easy addition to your meals, especially for breakfast or as a snack. Try pairing it with low-FODMAP toppings like strawberries, blueberries, or kiwi for added fiber and antioxidants. You can also add low-FODMAP granola or other gluten-free grains (which are often low-FODMAP), chia seeds, or a drizzle of maple syrup for extra flavor and crunch.
If you’re interested in building a balanced, IBS-friendly breakfast routine, explore more ideas in these low-FODMAP breakfast ideas. You’ll find tips to create delicious, satisfying breakfasts that keep you nourished without triggering symptoms. With the right low-FODMAP yogurt, breakfast can be an enjoyable and gut-friendly part of your day.
Final Thoughts
Navigating the yogurt aisle on a low-FODMAP diet doesn’t have to be a challenge, and using tools like Spoonful can help you choose low-FODMAP yogurts. By choosing lactose-free, soy protein-based, or coconut yogurt varieties, you can enjoy the benefits of yogurt while keeping IBS symptoms at bay.
If you’re not sure how to incorporate yogurt into your low-FODMAP eating plan, consider working with a gut health dietitian who can provide personalized guidance for low-FODMAP eating. Click here to book a 15-minute complimentary consultation with Keren to see if you’d be a fit for working together.
Frequently Asked Questions
Is frozen yogurt low-FODMAP?
Frozen yogurt is typically made with added sugars and ingredients that can increase the FODMAP content, particularly if it's made with dairy with lactose. If you're looking for a frozen treat on the low-FODMAP diet, look for frozen lactose-free yogurt, sorbets made from low-FODMAP fruits, or plant-based yogurts with low-FODMAP ingredients.
Is Greek yogurt low-FODMAP?
Greek yogurt contains lower lactose levels than regular yogurt due to the straining during its production. Many people with IBS find it more tolerable than regular yogurt, but it's not completely free of FODMAPs.
Is soy yogurt low-FODMAP?
Soy yogurt made from soy protein isolate is generally low-FODMAP, but soy yogurt made from whole soybeans is not. Look for brands that specify the type of soy used.
