Key takeaways
- Properly strained (thick, dense) Greek yogurt may be low FODMAP at 170 g — whey removal takes most of the lactose with it.
- Greek-style yogurt (just thickened with additives, not strained) retains full lactose and is high FODMAP.
- Flavoured Greek yogurts often contain honey, fruit concentrates, or inulin — read labels.
- Lactose-free yogurt (any type) is the most reliable low-FODMAP choice.
Greek yogurt is not all the same product. True Greek yogurt is made by straining regular yogurt through a cloth until much of the whey drains away — concentrating the protein and removing significant lactose. "Greek-style" yogurt is thickened by other means and retains far more lactose.
FODMAP status at a glance
- —Properly strained Greek yogurt, plain (170 g): low FODMAP (if dense and thick)
- —Greek-style yogurt (not strained): high FODMAP
- —Flavoured Greek yogurt: check label — often honey, fruit concentrate, or inulin
- —Lactose-free yogurt, any type: low FODMAP
- —Regular plain yogurt: high FODMAP
How to identify real Greek yogurt
Yogurt on a low-FODMAP diet
- —Lactose-free yogurt is the safest universal choice — use freely
- —Strained Greek yogurt as a sour cream substitute in recipes
- —Top with strawberries, maple syrup, and walnuts for breakfast
- —Use as a base for tzatziki with cucumber and fresh dill (no garlic, or use garlic-infused oil)
References
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