Is Greek Yogurt Low FODMAP?
You heard that Greek yogurt is a great addition to your diet as it is higher in protein than regular yogurt. And it has a creamy consistency and a great mouthfeel! But you are trying to figure out your IBS triggers and may wonder: is Greek yogurt low FODMAP? Let’s answer that question!
Cow’s milk yogurt is high in FODMAPs, due to its high lactose content. Greek yogurt is a denser kind of yogurt made by straining some of the liquid (called whey), resulting in a thicker product. Greek and Regular yogurt lactose content is virtually identical, making it a high-FODMAP product.
However, this doesn’t mean you should eliminate yogurt on a lowFODMAP diet. You can still enjoy a small amount of Greek (or regular) yogurt (a little over 1 tablespoon). According to the analyses made by Monash University, this portion has a minimal amount of lactose.
If you want to enjoy a bigger portion of yogurt, as you would for a snack or to prepare the delicious Berry Parfait below, you can purchase a lactose-free Greek (or regular) yogurt. These products contain the enzyme that digests lactose in our body (called lactase). As a result, they are easy to tolerate even for the most lactose-intolerant person.
Tips to Choose Greek Yogurt
Greek or regular yogurt is a nutritious and versatile food, rich in important nutrients such as protein, calcium, potassium, and vitamin B12.
In addition, they are an easy way to incorporate more fermented foods into your diet. If you want to learn more about the benefits of eating fermented foods for gut and overall health, you can read this article where I go deeper into the subject.
Unfortunately, many of the yogurt options you find in the supermarket are highly processed products. Here are some tips for choosing the most nutritious yogurt:
- Opt for plain yogurt. The fruit-flavored varieties most often contain sugar rather than real fruit. Most vanilla-flavored yogurt also has lots of sugar. You can sweeten your yogurt by topping it with your favorite low-FODMAP fruit or a touch of maple syrup.
- Make sure the label has the “Live & Active Cultures (LAC)” seal from the National Yogurt Association (NYA). This assures that the yogurt is a fermented product and that it has not been heat-treated, a process that kills the beneficial cultures.
- Pick a yogurt with the smallest number of extra ingredients, such as natural flavors, gums, and other thickeners. Some preliminary research shows that these ingredients might disrupt the balance of our gut bacteria.
Low FODMAP Berry Parfait
Ingredients
- 1/4 cup Low FODMAP Granola
- 4-5 oz plain lactose-free regular or Greek yogurt
- ½ cup strawberries, raspberries or blueberries, or a combination
Instructions
- Put approximately one third of the yogurt at the bottom of a bowl, tall glass, or jar. Add one third of the berries and a sprinkle of granola.
- Continue layering the ingredients until you have exhausted them, ending with the granola.
- Enjoy!
Notes
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Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
