Yoghurts on a FODMAP Diet
As you’ve problem ascertained by now, knowing whether yoghurt is low FODMAP or not is not particularly easy. The obvious thing to look at is the lactose content. If it’s high then it will also be high FODMAP and if it’s low then it’ll be low FODMAP. But to make it easier for you, we’ve gone through everything you would want to know about yoghurts below.
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Are Lactose-Free Yoghurts Low FODMAP?
Generally speaking, lactose-free yoghurts are low FODMAP but do be careful that no added sweeteners have been used which is often the case with lactose-free yoghurts. Instead, try to buy the plainest yoghurts you can and then add your own low FODMAP toppings from cinnamon to maple syrup.
Are Greek Yoghurts Low FODMAP?
This is a tough question to answer, annoyingly. You may already know that Greek yoghurt is made by straining normal yoghurt to give it that thick and creamy texture. In doing so, a lot of the whey and lactose content is removed which does mean a small portion of Greek yoghurt is low FODMAP.
Monash claims that 23 grams of Greek Yoghurt is low FODMAP but FODMAP Friendly state a 200g portion would be fine. We would always recommend erring on the side of caution and opting for the portion size stated by Monash.
If you’re willing to experiment, there it can be worth increasing this gradually over time to see if it has an impact on your particular tolerance levels.
Is Skyr Low FODMAP?
Skyr, like Greek yoghurt, does tend to have lower quantities of lactose which does make it low FODMAP. Unfortunately, no conclusive tests have been performed on Skyr to determine the exact quantity which you can consume. We would advise starting with 25g then gradually increasing it to see how your body reacts.
Are Coconut Yoghurts Low FODMAP?
We’ve written extensively about coconut products here but to summarise coconut yoghurt: Yes, you can eat it when following a low FODMAP diet. A standard pot at 125g is a decent serving and will remain low FODMAP.
Which Yoghurts You Should Avoid
We’ve covered some of the popular yoghurts above but there are few rules to follow when it comes to yoghurts in general and those that will want to avoid as they are highly likely to be high FODMAP:
Soy Yoghurts – Unfortunately, a lot of soy yoghurts are made from soybeans that are high FODMAP. The only soy yoghurt that is likely to be low FODMAP are those made from soy protein but they tend to be harder to come back and come with a premium price tag.
Cow’s Milk – This basically covers most traditional yoghurts from plain natural yoghurt to fancy Muller corners. Cow’s milk is packed full of lactose and lactose is high FODMAP. It’s as simple as that.
Added Ingredients – There are few ingredients you will want to look out for on your yoghurts too. Keep a close eye out for natural sweeteners such as agave and honey. Also keep an eye out for fruit juice concentrate from apples, pears and other high FODMAP fruits.
As you have probably gathered by now, trying to determine whether yoghurts are low FODMAP or not is not easy. It will come down to the type of yoghurt you’re consuming. The best approach to take is to find a low FODMAP yoghurt you like and stick to it. Otherwise, you’ll find yourself spending the majority of your food shop reading the labels.
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