If you’re wondering if you can enjoy yogurt when on the low fodmap diet, then you have come to the right place.
Yogurt can be a delicious part of a meal, snack, or dessert. Additionally, regular yogurt consumption is linked to a better quality of life (1).
But in people with IBS, yogurt may cause gut symptoms, such as diarrhoea. If this is the case for you, read on to understand how to choose yogurts that will not upset your IBS.
IS YOGURT LOW FODMAP?
There are many different types of yogurts, and all of them vary in terms of their FODMAP content. This section will explain which yogurts are high FODMAPs, and suitable alternatives.
Traditional yogurt made from dairy contains lactose, the natural sugar in mammal milk. Lactose is also a fermentable disaccharide and is classed as a FODMAP.
However, lactose-free yogurts are readily available in almost every grocery store. During the milk fermentation process in production, lactase is added. Lactase is an enzyme that breaks down the FODMAP lactose into glucose and galactose, and is lacking in people with lactose intolerance (2).
You can buy such lactose-free yogurts from supermarkets, and examples include:
- Rachel’s Organic Lactose-Free Natural Bio-Live Yogurt
- Lancewood Lactose-Free
- Clover Nolac Lactose-Free
It is important to note that not all plant-based or lactose-free yogurts are necessarily FODMAP free. For instance, soy yogurt is made from soy milk which is high FODMAP.
COMMON HIGH FODMAP ADDED INGREDIENTS IN YOGURT
Manufacturers may also add other additional high FODMAP ingredients.
Common high FODMAP ingredients to look out for on yogurt labels are:
- Inulin (also labelled as dietary fiber)
- Chicory, chicory root extract, chicory root powder
- Fructo-oligosaccharides (FOS)
- Fruit juice concentrate (e.g. apple juice)
- High fructose corn syrup
IS GREEK YOGURT LOW FODMAP?
Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
You can buy lactose-free Greek yogurt at grocery stores to enjoy larger quantities. Examples that are available to buy include are:
You may have noticed “Greek-style yogurt” in the store, which is not mad using the straining process. Instead, it has added thickeners to imitate its creamy consistency. Consequently, Greek-style yogurt contains more less lactose than Greek yogurt.
CERTIFIED LOW FODMAP YOGURT
Low FODMAP grocery shopping and searching for the right foods and products can be confusing and time-consuming. Therefore, certified products have a logo on their label to help us choose FODMAP friendly ones.
One example is Lactose-Free Probiotic Yogurt Kefir by Table of Plenty. It is certified by Monash as suitable for a low FODMAP diet.
LOW FODMAP RECIPES
Or instead, if feeling creative, try making your own low FODMAP yogurt treat.
The following recipes are all low FODMAP so that you can enjoy them with confidence and free of IBS symptoms afterwards!
LOW FODMAP YOGURT TOPPER ALTERNATIVES
Avoiding high FODMAP ingredients does not mean you need to stick with just plain yogurt by itself. You can get adventurous with additional low FODMAP yogurt toppers.
Adding some topping to your favourite yogurt can also make you fuller for longer due to the increased volume! You can also use it as an opportunity to add in extra fibre and nutrients.
Here are some examples of low FODMAP yogurt toppers:
- Low FODMAP Granola
- Spices such as cinnamon or vanilla bean
- Low FODMAP Fruits
- Cacao Nibs
- Puffed Rice
- Maple Syrup (up to two tablespoons according to Monash)
- Low FODMAP Nuts and Seeds
And just remember to be cautious of FODMAP stacking.
Most dairy-based yogurt contains lactose and is therefore high FODMAP, other than greek yogurt.
Lactose-free yogurts are available to buy, but be aware of other high FODMAP ingredients that have been discussed in this post.
Article written by Barbara Lešnik, Student Dietitian and edited by Beth Willson BSc RD Specialist Surgical Dietitian.