Low FODMAP Yogurt & Berry Parfait

If you are trying to figure out your FODMAP triggers, you may be wondering whether yogurt is low in FODMAPs. In fact, you may have given up yogurt and all other dairy products altogether. Unfortunately, you would be missing not just a delicious treat but also important nutrients such as protein and calcium. And also on a chance to get more fermented foods into your diet.

Is Yogurt Low FODMAP?

Although regular cow’s milk yogurt is high in FODMAPs, due to its high lactose content, there are many lactose-free brands that can be enjoyed freely on a low FODMAP diet. The enzyme that digests lactose in our body has been added to these products. This makes them easy to tolerate even for the most lactose-intolerant person.

However, some people do not tolerate dairy altogether. If that’s you, you can enjoy a plant-based yogurt such as coconut yogurt. For the most recent list and appropriate serving sizes of low-FODMAP yogurts, check out the Monash App. Although these types of yogurt are not a good source of protein (as lactose-free yogurt), they are usually fortified with calcium and can contain live probiotics.

What Is a Parfait?

In France, a Parfait is a type of frozen dessert made with sugar syrup, eggs, and cream. But this word can also refer to any dessert made with layers of ice cream or whipped cream, and fruit served in a glass. We took a spin on this idea and made it into a healthier, less sugar-laden, dish that you can enjoy as a snack, breakfast, or dessert.

What Makes This Recipe Low FODMAP?

• the choice of yogurt (lactose-free or coconut)
• low-FODMAP granola (there are several brands available)
• and the choice and amounts of fruit

You are welcome to switch up the fruit and even replace the granola with a low-FODMAP serving of sliver almonds or walnuts. Enjoy!

Low FODMAP Yogurt & Berry Parfait

This is a quick way to elevate yogurt to a fancy snack or even dessert! You can satisfy your sweet tooth with the fruit, the craving for crunch with the granola, and have a nutritious, fiber-packed snack in no time.

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Snack

Cuisine Mediterranean

Servings 1 serving

Ingredients

  

• 1/4 cup Low FODMAP Granola
• 4-5 oz plain or vanilla lactose-free or coconut 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

Avoid yogurts with added chicory root, honey or other high-FODMAP ingredients.

Keyword easy, low fodmap, quick