The low FODMAP diet is a scientifically-backed approach designed to help individuals manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. Many people mistakenly assume that the low FODMAP diet is dairy-free, but this isn’t the case. Dairy products can fit within the low FODMAP framework, particularly those that are lactose-free or contain minimal amounts of lactose, such as plain lactose-free yogurt.
Plain lactose-free yogurt is a versatile and nutritious option. This article explores the role of lactose-free yogurt in the low FODMAP diet, the science of lactase enzyme, cultures in yogurt, and considerations for choosing the right yogurt to enjoy, even during the Elimination Phase.
Note that both Monash University and FODMAP Friendly use the spelling “yoghurt”.
Understanding the Low FODMAP Diet
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be difficult to digest, leading to symptoms like bloating, gas, abdominal pain, constipation, diarrhea, or any combination. While lactose, a sugar found in dairy products, is a FODMAP (represented by the “D” for disaccharide in the acronym), the low FODMAP diet does not require the elimination of all dairy; it is low FODMAP, not “no” FODMAP! Instead, it focuses on reducing foods with high FODMAP content, making lactose-free or low-lactose options suitable for many individuals.
The Role of Lactase
Lactose is a disaccharide composed of glucose and galactose, and it requires the enzyme lactase for digestion. People with lactose intolerance produce insufficient lactase, resulting in undigested lactose fermenting in the gut and causing discomfort. Lactose-free yogurts are made by adding lactase to the milk during production. This process breaks down lactose into its simpler, digestible components, making the yogurt suitable for lactose-intolerant individuals and compliant with the low FODMAP diet.
Lactose-free yogurts have very generous serving sizes, as the lactase enzyme has converted the lactose content. Monash University has lab tested lactose-free yogurt and their low FODMAP serving recommendation is up to 500 g. This doesn’t mean that it becomes high FODMAP at 501 g; it is just the largest amount they have lab tested. In fact, FODMAP Friendly lab tested shows no FODMAP content whatsoever in lactose-free yogurt. This is not a contradiction. Please read our article, When Low FODMAP Lab Test Results Differ.
Regular Yogurt Can Be Low FODMAP
Let’s pause for a moment to reiterate that the low FODMAP diet is low FODMAP, not no FODMAP, which means it is also low lactose, not necessarily lactose-free. There are many regular yogurts that are low enough in lactose to be considered FODMAP diet compliant and have been lab tested and proven as such.
Between Monash University lab testing and FODMAP Friendly lab testing, we can look up several types of yogurt within their smartphone apps. Here are some yogurts that do have low FODMAP serving sizes; use your apps for more info:
- FODMAP Friendly has lab tested Greek yogurt and their results showed low FODMAP servings up to 4000 g (not a typo).
- Natural Yogurt (meaning whole milk, unsweetened, unflavored, aka plain).
- Natural Low Fat Yogurt.
- Goat’s Milk Yogurt.
- Filmjölk also known as fil, is a traditional fermented milk product from Sweden, and a common dairy product within most of the Nordic countries. FODMAP Friendly has lab tested it and it has a low FODMAP serving size of 242 g.
Yogurt Cultures
The fermentation process is what transforms milk into yogurt, with live bacterial cultures playing a key role. These cultures not only improve the texture and flavor of yogurt but also provide potential probiotic benefits, supporting gut health.
Common cultures found in yogurt include Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts also contain additional strains like Lactobacillus acidophilus, Bifidobacterium lactis, or Lactobacillus casei, which may enhance digestive health.
Fermentation by certain cultures can slightly reduce lactose content, but lactose-free yogurts guarantee minimal to no lactose, offering an option for those managing FODMAP intake.
A Note on Probiotics
It is important to note that probiotic supplements are not recommended to be taken during the Elimination or Challenge Phases of the low FODMAP diet. This is because they can alter your digestion of FODMAPs, and that is what you’re trying to pinpoint about your own digestive tract at that time.
On the other hand, foods that contain probiotics do have low FODMAP serving sizes per lab testing and can be enjoyed even during the most restrictive phases of the diet. We know this might sound contradictory and indeed, the diet is very nuanced in complex, which is why it is meant to be undertaken along with a FODMAP trained Registered Dietitian, who is best suited to guide you in food choices.
Plain vs. Sweetened Yogurts
Yogurt comes plain unsweetened, as well as sweetened and flavored. We are mostly focused on plain unsweetened, which we often use in both savory and sweet low FODMAP recipes, but there are sweetened and flavored yogurts you can try as well, even during the Elimination Phase.
Plain Yogurt
Plain unsweetened lactose-free yogurt is one of the best options for individuals on a low FODMAP diet. With no added sugars, sweeteners or flavors, it minimizes the risk of consuming high-FODMAP ingredients. Plain yogurt is also highly versatile, serving as a base for smoothies, dips, and marinades. To enhance its flavor, consider adding low FODMAP toppings like fresh strawberries, kiwi, or a drizzle of maple syrup. Or try one of our low FODMAP granolas (see some of our recipes at the end of this article)!
Sweetened & Flavored Yogurt
Sweetened yogurts can be more challenging to navigate on a low FODMAP diet. Many commercial yogurts are sweetened with high-FODMAP ingredients like high-fructose corn syrup, larger amounts of honey, or polyols (sorbitol, mannitol, xylitol). However, lactose-free yogurts sweetened with regular table sugar (sucrose) are generally low FODMAP. We look for those that list “sugar” or “cane sugar”.
As for flavors, vanilla is always a good bet, as are strawberry or blueberry. Try lemon, coffee, or key lime, to name a few more.
The amount of fruit in most single serve yogurts is small, and there might very well be a low FODMAP amount of mango or peach within, but we suggest waiting on those flavors until you complete your Challenge Phase and know your tolerances.
Other Sweeteners in Yogurt
When selecting lactose-free yogurt, be vigilant about sweeteners. Here’s a breakdown of common sweeteners and their FODMAP status:
- Recommended Low FODMAP Sweeteners: Sucrose (sugar, cane sugar, evaporated cane juice, white sugar, etc.), glucose, and maple syrup are no FODMAP.
- High FODMAP Sweeteners: Honey, agave syrup, and sugar alcohols like sorbitol and xylitol should be avoided if incorporated within a purchased product. However, there are small low FODMAP servings of honey and agave and you could drizzle those small amounts on top yourself. Read more about why serving sizes are important.
- Artificial Sweeteners: Aspartame and sucralose are technically low FODMAP, but they can irritate sensitive digestive systems for reasons unrelated to FODMAP content. Monitor your tolerance if consuming yogurts with these ingredients.
- Non-Nutritive Sweeteners (NNS): Stevia and monk fruit are two very popular NNS products, that while naturally derived, are not without issues. Both can cause digestive discomfort, especially when mixed with sugar alcohols like erythritol, and may overstimulate sweet taste receptors, encouraging cravings for sweets. Stevia has been linked to possible hormonal effects and allergies in sensitive individuals, while monk fruit’s long-term safety is less studied. According to the World Health Organization (WHO), a systematic review suggesting that NSS use does not confer long-term benefits in reducing body fat in adults or children. Additionally, the review indicates potential undesirable effects from prolonged NSS consumption, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
Navigating Lactose-Free Yogurt Brands
Not all lactose-free yogurts are created equal. Here are a few considerations when choosing a yogurt:
- Ingredient Transparency: Read labels carefully for hidden high-FODMAP ingredients.
- Consistency and Flavor: Choose a yogurt that suits your taste and texture preferences—some prefer thick and creamy, while others like lighter options, and there is the right one out there for you!
- Stick with plain unsweetened or those with low FODMAP ingredients, like sugar and strawberries.
Tips for Incorporating Lactose-Free Yogurt Into Your Diet
- Breakfast Boost: Use plain lactose-free yogurt as a base for a parfait with low FODMAP granola and fresh fruit.
- Savory Dishes: Incorporate yogurt into dips like tzatziki or as a topping for baked potatoes and soups.
- Smoothies: Blend yogurt with low FODMAP fruits like banana, blueberries, and spinach for a nutritious snack.
- Desserts: Create frozen yogurt or mix it with low FODMAP chocolate or peanut butter for a treat.
Low FODMAP Recipes & Add-Ins
We have several recipes that incorporate yogurt, as well as recipes that are perfect for eating alongside, such as our numerous low FODMAP granolas:
- Meringue Nests with Yogurt Lemon Curd
- Low FODMAP Spiced Yogurt Grilled Chicken
- Low FODMAP Lentil Salad with Greens & Yogurt
- Low FODMAP Beet Yogurt Dip
- Low FODMAP Spiced Garlicky Lamb Chops
- Low FODMAP Potato & Fennel Salad with Cucumber Yogurt Raita
- Low FODMAP Lamb Gyros with Feta Tzatziki
- Low FODMAP Peaches & Cream Popsicles
- Low FODMAP Red, White & Blue Trifle
- Low FODMAP Mixed Berry Slab Pavolva
- Low FODMAP Frozen Chocolate Dipped Peanut Butter Banana Bites
- Low FODMAP Blue Cheese Dip & Dressing
- Low FODMAP Nut-Free Granola
- Lactose-Free Strawberry Yogurt Granola Popsicles
- Low FODMAP Maple Pumpkin Spice Granola
- Low FODMAP Gingersnap Granola
- Low FODMAP Chocolate Granola
- Low FODMAP Chocolate Coconut Granola
- 5-Ingredient Low FODMAP Maple Walnut Granola
The Takeaway
Lactose-free yogurt is a fantastic addition to the Low FODMAP diet, offering a delicious and nutrient-rich option for individuals managing digestive disorders. By understanding the role of lactase, the benefits of live cultures, and how to choose the right yogurt, you can confidently enjoy this versatile food. Whether plain or sweetened, lactose-free yogurt provides a gut-friendly option for breakfast, snacks, and beyond. Remember to read labels, choose products with low FODMAP ingredients, and enjoy this creamy delight as part of your balanced diet.
