Low FODMAP Yogurts - List and guide on how to find and choose low FODMAP yogurt brands and products

Best Low FODMAP Yogurts for IBS – Comprehensive Brand/Product List & Guide

Best Low FODMAP Yogurts for IBS – Comprehensive Brand/Product List & Guide” was written by Salisha Sial, B.A. (New York University graduate student in public health and nutritional sciences) and reviewed, edited and updated by Jenna Volpe, RDN, LD, CLT.

If you have irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), and you’ve been prescribed a low FODMAP diet, you may be confused about whether or not you can eat yogurt – especially since there are so many different types.

(Some, but not all yogurt, is low FODMAP.  This varies depending on the lactose content, the type of milk base, and what’s added to it!) 

Not to mention – what if you have a dairy sensitivity, or another type of adverse food reaction?

The good news is there’s a wide variety of low FODMAP yogurts on the market, as long as you’re sticking to low FODMAP ingredients (and a Monash-approved serving size).

Finding a you-friendly yogurt may feel overwhelming to navigate on your own.  Rest assured we’ve done the research and heavy lifting for you!  Read on to see which brands and types of low FODMAP yogurt (and how much) you can safely try on a low FODMAP elimination and reintroduction diet.

Disclaimer:  This article was written for general education purposes, and shouldn’t replace medical nutrition advice.  Always consult with a FODMAP-trained gut health dietitian nutritionist to determine if eating yogurt is the right fit for your IBS symptoms. 

Affiliate disclosure: This post contains affiliate links*. Whole-istic Living may receive a commission on qualifying purchases at no additional cost to you. 

Table of Contents

What is yogurt?

Yogurt is well known as a timeless, tasty, fermented probiotic food with a laundry list of gut health benefits. 

Traditional yogurt comes from culturing dairy milk (usually from cows, goats, or sheep) by adding a live active culture (with or without animal rennet) to milk, and leaving it in a temperature-controlled,  anaerobic (“without air”) environment to lacto-ferment for about a week.

Nowadays, yogurt can also be made in a variety of ways, with dairy milk or a dairy-free plan-based milk alternative, with or without added spices, fruit, flavors, sweeteners, etc.

Either way, the end product of this process is a slightly sweet, sour, milky substance with a pudding-like consistency.  

Yogurt from dairy is high in protein and calcium, and all yogurt is naturally abundant in probiotics (healthy bacteria) which generally benefit digestion (in most cases).

Is yogurt low FODMAP?

It depends!  Yogurt can be low FODMAP only if it’s made with a low FODMAP milk or milk substitute which would inherently be free of lactose.

But it doesn’t stop there – a low FODMAP yogurt must also be either unsweetened and unflavored, or made with low FODMAP types and amounts of sweeteners, fruit, herbs/spices, and flavors.

Let’s first take a closer look at the entire spectrum of yogurts on the market (by category), so you have more context.

Types of yogurt

There are lots of different types of yogurt on the market, which vary in their base milk/milk substitute used, processing method, probiotic content, protein, lactose, additives, and flavorings. 

(We believe it’s important to have a holistic perspective, so you can more easily understand and navigate the types of FODMAPs in yogurt as well as other factors which may impact your IBS symptoms.)

Dairy vs. dairy free yogurt

Dairy based yogurt

Dairy-based yogurts on the market may be made from cow’s milk, goat milk, or sheep milk. 

Each of these types of dairy have relatively similar lactose and total protein content, but they differ in flavor as well as in their constituents such as the forms of casein and whey.

  • For example, some people find they tolerate goat and sheep milk better than cow’s milk -because of the lactose but because the proteins in these milks are more similar to human milk and thus easier to digest.
Regular, Greek, and Icelandic yogurt 

The way a yogurt is made impacts the amount of protein and lactose (milk sugar) in it.

For example, Greek and Icelandic yogurts tend to be higher in protein and lower in lactose, compared to “regular” yogurt.

Full-fat, low-fat, and fat free yogurts

Dairy-based yogurt can be made with whole milk (4% fat), low fat milk (1-2% fat), or skim milk (“fat-free” yogurt).

Note:  The amount of fat in yogurt won’t change the lactose content.

Lactose-free yogurt

Yogurt which comes from any type of dairy milk (regardless of the type of animal or the fat content) can be made with lactose-free milk, producing a lactose-free yogurt product. 

This is becoming increasingly popular, given the rise of IBS and lactose intolerance over recent years.

Dairy free (plant-based) yogurt

Dairy-free yogurts are made with plant-based milk substitutes such as:

  • Almond milk
  • Coconut-based milk/cream
  • Cashew milk
  • Oat milk
  • Pea milk
  • Soy milk

By default, all dairy free yogurt is lactose free (since lactose = milk sugar).  

But this doesn’t necessarily mean all dairy free yogurt is low FODMAP, since lactose is only one type of FODMAPs.

Plain vs. flavored/sweetened 

Whether a yogurt is dairy-based or dairy free, full fat, low fat, fat free, Greek or regular, it can be made with or without added flavorings/sweeteners.

Plain yogurt doesn’t usually contain any added flavorings or sweeteners.

Flavored yogurts and sweetened yogurts are subject to a wide array of additives and sweeteners (such as fruit, sugar, honey, corn syrup, stevia, aspartame, or agave nectar). 

Now, let’s zoom in on the different types of FODMAPs you might potentially encounter in yogurt.

What makes a yogurt high or low FODMAP? (Label-reading criteria)

Having the Monash App is handy and helpful, but not always an option – so we figured it could be helpful and empowering to give you the low-down on how you can find a low FODMAP yogurt.

From a FODMAP standpoint, the key components to look at in yogurt are:

  • Lactose content 
  • Type and amount of plant-based milk alternative 
  • Added sugars/sweeteners
  • Fruit
  • Add-on’s (nuts, granola, etc.)

Lactose

If you have a lactose intolerance, finding a low-lactose or lactose free yogurt can make a world of difference in your IBS symptoms.  

Lactose, aka “milk sugar”, is a disaccharide (the “D” in ‘FODMAP’)  naturally found in milk and most types of dairy-based yogurt.  

According to Monash University’s FODMAP App, a low FODMAP quantity of lactose is 0.5 grams or less per serving.

An easy way to identify the total amount of lactose in yogurt is to look at the total grams of sugar in a plain, unsweetened yogurt which, by default, shouldn’t contain any other type of sugar aside from lactose.

You can also find yogurt made with a lactose-free milk and/or a low FODMAP plant-based milk alternative (which by default is lactose-free).

Dairy-free alternative milk base

While all plant-based milk alternatives are dairy free and lactose free, this doesn’t guarantee they’re all low in FODMAPs.

For example, more than a few ounces of cashew milk, oat milk, and soy milk (which are all dairy free and lactose free) still contain other types of FODMAPs such as fructans and/or Galacto-Oligosaccharides (Gos). 

But even if you’re consuming a lactose-free yogurt made with a low FODMAP milk substitute base, there’s more to consider!

Added sugars and sweeteners

Many flavored yogurts contain added high FODMAP sugars and sweeteners such as high fructose corn syrup, agave nectar, and/or honey.

If you’re consuming flavored yogurt, it’s important to stick with low-lactose or lactose-free yogurts made only with low FODMAP sweeteners like cane sugar, beet sugar, or evaporated cane juice to name a few.

(We also generally encourage sticking to low quantities of added sugar in your diet, either way.)

Fruit

Fruit is another key factor to consider, since many yogurts are flavored with fresh, dried, canned or cooked fruit.

For example, peaches, apples and pears are high in FODMAPs, even in small quantities.

TLDR:  Stick to yogurts flavored with low FODMAP fruits such as berries, bananas, or pineapples. 

Nuts

If you’re choosing a yogurt with nuts, make sure they’re low FODMAP nuts (or a low FODMAP serving of nuts).

Recommended reading:  Low FODMAP Nuts & Nut Butters (Expert Guidance)

Crumbles

Some yogurts contain cookie crumbles which are made with wheat. Wheat is high in fructans and may trigger IBS symptoms.

What about the fat content?

The amount of fat in yogurt won’t change its FODMAP content, since FODMAPs come only from fermentable carbohydrates.

However, some people with IBS who have a fat intolerance may not tolerate full-fat yogurt, even if it’s low FODMAP.

(When in doubt, consider keeping a food-symptom journal, consult an expert, and always listen to your body.)

Best low FODMAP yogurt brands for IBS

We just covered a lot of ground, and at this point you may be wondering: Which yogurts are low FODMAP, and what types of yogurt can I eat if I have IBS?

(While this list isn’t exhaustive, and it’s not customized to suit your unique preferences and bio-individuality, below are some general recommendations that you can refer to as needed for ideas.)

Low FODMAP servings of regular yogurts (list of Monash-approved serving sizes)

  • Yogurt, natural, Indian:   2 teaspoons 
  • Yoghurt, natural, low fat:  1 tablespoon 
  • Yoghurt, natural, regular fat:  1 tablespoon 
  • Yoghurt, goat, regular fat:  2 ½ tablespoons 
  • Yoghurt, vanilla flavored, regular fat: 1 tablespoon
  • Yoghurt, Greek, plain, regular fat:  0.81 ounce

Lactose free dairy-based low FODMAP yogurts (list of products)

Note that the following yogurts contain some ingredients which haven’t yet been tested and certified low FODMAP by Monash University; however, we’ve used speculation and clinical judgment based on the latest research and experience.

Chobani® Zero Sugar* Greek yogurts (1 individual container)

  • Strawberry
  • Toasted Vanilla Coconut
  • Mixed Berry
  • Vanilla
  • Blueberry
  • Raspberry
  • Key Lime Pie
  • Lemon Meringue Pie 

Fage lactose-free Greek yogurts (serving: 5.3 ounces / 150 grams)

Green Valley Creamery

Yoplait

  • French vanilla lactose free yogurt
  • Strawberry lactose free yogurt 

Dairy-free low FODMAP yogurts (list of products)

Disclaimer:  The following products have not yet been Monash-tested or certified low FODMAP. However, based on our research and the ingredient list of each product, they can be presumably considered low FODMAP yogurts.

Almond milk yogurts

Kite Hill (serving: 5.3 ounce individual container)
  • Kite Hill plain, unsweetened
  • Kite Hill plain, sweetened
  • Kite Hill vanilla
  • Kite Hill blueberry
  • Kite Hill strawberry
  • Kite Hill key lime
  • Kite Hill Greek style yogurts (contain soy protein; avoid in cases of soy allergy)

Low FODMAP coconut milk yogurts, by brand

Culina Yogurt (1 container = 4 ounces)

We love Culina because they sweeten their yogurts with real maple syrup (a natural, unrefined low FODMAP sweetener) instead of cane sugar, which is potentially beneficial for optimizing your gut microbiome (beyond managing IBS symptoms).

(Warning: maple syrup is low FODMAP, but it’s very high in sucrose so not usually well tolerated if you have a sucrase-isomaltase deficiency!)

Recommended reading:

Cocojune (1 container = 4 ounces)

We also love this brand because they use only simple, whole food ingredients with minimal added sugars/fillers.

However, this brand is not considered low maltose (due to the tapioca starch) so avoid or proceed with caution if you have CSID and/or suspect a starch intolerance.

Cocoyo (serving size;  1/2 cup)

This particular line of yogurts is sweetened  exclusively with stevia, so it’s CSID-friendly (as long as you can tolerate pure stevia leaf extract).

It’s low in sucrose as well as starch, and the probiotics may help benefit digestion.

We also love that this brand uses no fillers in their yogurts – just simple ingredients!

  • Cocoyo “pure” (plain) yogurt 
  • Cocoyo vanilla yogurt 
  • Cocoyo raspberry yogurt
  • Cocoyo piña colada yogurt
  • Cocoyo cacao yogurt
oui by Yoplait (serving size:1 jar or 141 grams) 
  • Dairy free vanilla 
  • Dairy free strawberry 
  • Dairy free raspberry 
SoDelicious (serving size: 3/4 cup)
  • SoDelicious plain coconut milk yogurt alternative
  • SoDelicious unsweetened plain coconut milk yogurt alternative
  • SoDelicious unsweetened vanilla coconut milk yogurt alternative
  • SoDelicious vanilla coconut milk yogurt alternative
  • SoDelicious strawberry coconut milk yogurt alternative
  • SoDelicious strawberry banana coconut milk yogurt alternative
  • SoDelicious raspberry coconut milk yogurt alternative
  • SoDelicious blueberry coconut milk yogurt alternative
  • SoDelicious chocolate coconut milk yogurt alternative
  • SoDelicious key lime coconut milk yogurt alternative

How to enjoy low FODMAP yogurt (tips and ideas)

  • Sprinkle some FODY ranch seasoning* into a bowl of plain lactose-free Greek yogurt to make a low FODMAP veggie dip 
  • Create your own yogurt parfait by layering it with some low FODMAP granola, berries/bananas, and low FODMAP nuts of your choice
  • Add some sliced bananas and a spoonful of natural low FODMAP peanut butter to chocolate flavored low FODMAP yogurt for a tasty, balanced snack
  • Add a dollop of low FODMAP yogurt to your next smoothie, for probiotics 
  • Freeze a flavored low FODMAP yogurt of your choice and try it as a DIY frozen yogurt 
  • Eat a few spoonfuls of low FODMAP yogurt before meals, as a functional probiotic food to help support healthy digestion 

Frequently asked questions (FAQ’s)

Is yogurt low FODMAP?

It depends! Regular yogurt isn’t low FODMAP unless you’re consuming it in a low lactose serving of ~1 to 2 tablespoons.

However, certain types of plant based, lactose free and/or low lactose Greek yogurt can potentially be low FODMAP depending on the serving size and added ingredients.

What’s the best yogurt for CSID?

The best yogurts for congenital sucrase-isomaltase deficiency (CSID) and/or acquired sucrase-isomaltase deficiency include the following (generally) since they’re low in sucrose and maltose:

Plain, lactose-free yogurts (sucrose-free and maltose-free)

These are generally well tolerated in most cases, as long as you don’t have an underlying casein/whey intolerance (dairy proteins) or a dairy sensitivity.

You can doctor these up with low sucrose fruit (like berries), and/or a low sucrose sweetener (honey, agave, stevia, or monk fruit) as tolerated.

Note:  We don’t recommend Chobani® Zero Sugar* Greek yogurts because they contain allulose (a constituent in sucrose) as well as small quantities of tapioca starch and other potentially reactive ingredients.

Dairy-free low sucrose and low maltose yogurts

These are best if you suspect you have more than just a lactose intolerance!

Again, feel free to doctor them up with you-friendly (low sucrose, low maltose and/or low FODMAP) add-on’s, depending on what works well for you.

  • Culina Plain & Simple yogurt
  • Cocoyo “pure” (plain) yogurt 
  • Cocoyo vanilla yogurt 
  • Cocoyo raspberry yogurt
  • Cocoyo cacao yogurt

If you’d like more CSID-friendly food and meal ideas, consider downloading a complimentary CSID-friendly food list and/or investing in this 7-day CSID-friendly meal plan (includes 21 recipes).

Sucrose Intolerance 7-Day Meal Plan + 21 Sucrose Intolerance Recipes - PDF

Is Greek yogurt low FODMAP?

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you’re sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Is coconut yogurt low FODMAP?

Yes! Coconut yogurt is approved by the Monash University app. 

4.41 oz of coconut yogurt is safe to try on a low FODMAP diet as long as it’s unsweetened, or flavored exclusively with low FODMAP ingredients.

Is almond milk yogurt low FODMAP?

1 cup of almond milk is low FODMAP as stated by the Monash FODMAP App; however almond milk yogurt is technically still considered untested at this time.

As long as all added ingredients are presumably low FODMAP, it’s safe to assume almond milk yogurt is low FODMAP in reasonable servings of ~½ cup to ¾ cup.

Is lactose free yogurt low FODMAP?

Lactose-free yogurt can be low FODMAP if it’s plain, without any added ingredients, or if it’s flavored and sweetened exclusively with low FODMAP ingredients.

Is soy yogurt low FODMAP?

Monash states that up to 2 tablespoons of soy yogurt is a low FODMAP serving.

What’s the best yogurt for IBS?

We generally recommend yogurts that are low FODMAP, organic, free of artificial sweeteners (which are controversial from gut health standpoint), and not too high in added sugar (especially refined sugar).

However, it’s also important to consider your bio-individuality

  • For example, if you have a fat intolerance, you may benefit from a lower-fat or even fat-free yogurt versus something higher fat like whole milk yogurt or coconut milk yogurt.
  • Or if you have a dairy allergy, plant-based low FODMAP yogurts may be the best fit for you.
  • Folks with a sucrose intolerance and/or starch intolerance caused by an underlying sucrase-isomaltase deficiency (which often masquerades as IBS in disguise) will need to consider the sucrose and starch content in yogurt, regardless of FODMAPs.  
    • Plain, unflavored dairy-based, lactose-free yogurt may be best in these cases of CSID or acquired sucrase-isomaltase deficiency.

(When in doubt, consult an expert!)

Is cashew yogurt low FODMAP?

While cashew yogurt is still untested at this time, and cashews are a higher FODMAP type of nut, the Monash FODMAP app state that up to 10 cashews is low FODMAP.

That being said, small quantities of cashew milk yogurt may presumably be considered low FODMAP as long as it’s made exclusively with low FODMAP ingredients.

Still, more research is needed on this front.

Related articles

Recap and final thoughts 

Low FODMAP yogurt is lactose-free (or very low in lactose), and made with low FODMAP ingredients.

Figuring out which type of yogurt best suits you depends on a variety of factors such as its lactose, sugar and added ingredients content as well as your individual needs and preferences.

Use the above list as a starting point on a low FODMAP diet, but make sure you’re working 1-1 with a registered dietitian trained in IBS and FODMAPs to receive custom advice and guidance.

Next steps

Learn more

Thanks for taking the time to read all about low FODMAP yogurts. We hope you gained some clarity, insight, and a better understanding of which yogurts you might be able to try without reacting.

If you’d like to learn more, we invite you to download the free gut health nutrition guide: 5 Diet Mistakes to Avoid On Your Gut Healing Journey!

Free Download - 5 Diet Mistakes to Avoid When Healing Your Gut - by Jenna Volpe RDN LD CLT

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