Let’s get straight down to business: today we’re talking low FODMAP yoghurt varieties. A lot of my recipes use yoghurt and it’s helpful to have a guide to refer to when making a choice.

Low FODMAP yoghurt

This guide was written in March of 2025 in line with the entries in the Monash app. The guide will be periodically updated to ensure thresholds remain current.

The primary FODMAP ingredient in a plain yoghurt will be lactose. It is important to keep in mind that some yoghurt varieties have additives which may drive the FODMAP content up. For example, vanilla yoghurt is listed on the Monash app as containing fructans in higher serves. They don’t specify precisely why (vanilla essence is low FODMAP in serves of up to 500g) but I assume it has something to do with a common additive.

To keep things simple, I always prefer to buy a plain yoghurt with minimal ingredients. You can add a low FODMAP sweetener and/or fruit to yoghurt, but you can’t subtract it from a purchased product.

High FODMAP ingredients to look out for when choosing a yoghurt

As we have discussed above, high FODMAP ingredients can sneak into yoghurt in the form of thickeners, sweeteners or flavourings. Here are some more common ones to look out for.

• Chicory root fibre (also known as inulin) which gives low fat or low sugar products a thicker and sweeter taste. This is a high FODMAP fibre, so be sure to choose a variety without this addition.
• Honey, agave syrup, coconut sugar and sorghum syrup all have low thresholds. It’s best to avoid brands with these included so you can eat more yoghurt per serve.
• Fruit juice syrups and concentrates. These are often made with high FODMAP fruits.
• Speaking of, high FODMAP fruits! Apples, blackberries, apricots and other stone fruit; the list is extensive. It is much easier to add fruit to plain yoghurt than it is to figure out a low FODMAP portion of a yoghurt with fruit added.
• Fructose and high fructose corn syrup (which isn’t the same as corn syrup)
• Whey protein concentrate or some of the legume based proteins (like pea protein, which has been given mixed entries by Monash more recently as it depends on processing).

Lowest FODMAP yoghurt varieties

Lactose free cow’s milk yoghurt

The primary FODMAP in most plain yoghurt is lactose, which is why lactose free yoghurt is low FODMAP. So, how is it made? Lactose free yoghurt is made by adding the lactase enzyme to yoghurt. The enzyme breaks down the lactase into glucose and galactose. These compounds are more easily digestible by the body, but they do make the yoghurt a bit sweeter.

In Australia, there are a number of different lactose free yoghurt varieties on the market. My personal favourite is lactose free Greek yoghurt, which is lovely and thick. At the time of writing, Chobani Fit natural Greek yoghurt is lactose free, as is Jalna lactose free Greek style yoghurt. A quick Google tells me that Farmers Union also makes a lactose free Greek style yoghurt.

If Greek yoghurt is not your thing, there are other lactose free brands available in the Australian market. These include Liddells, Yoplait and Yopro Danone high protein yoghurt (which isn’t advertised as lactose free but contains lactase). Something to keep in mind, though, is that Liddells and Yoplait contain gelatin. This isn’t suitable for everyone and isn’t vegetarian (if you are vegetarian).

Monash lists lactose free plain yoghurt and lactose free strawberry yoghurt as low FODMAP in up to 500g serves.

Coconut yoghurt

Monash lists coconut yoghurt as low FODMAP in 125g serves. At the moment, they don’t specify an upper limit, a lower limit or what FODMAP coconut yoghurt may contain.

Australia has a number of coconut yoghurt brands on the market. However, some of them contain chicory root fibre. Monash hasn’t specified if they tested coconut yoghurt with or without chicory root. Sometimes they do (for example, with coconut milks and creams).

Regular Coyo contains chicory root fibre in Australia (at the time of writing, at least). Coyo Greek style doesn’t contain chicory or any suspect ingredients but it does contain coconut milk powder. The Monash app lists coconut milk powder as low FODMAP in 20g serves, but doesn’t specify an upper or lower limit, nor which FODMAP may be present.

Nakula does not contain chicory and doesn’t appear to have any high FODMAP ingredients. Your best bet, as always, is to read the label before buying to make sure nothing has changed.

Cocobella doesn’t contain chicory or any high FODMAP looking ingredients. It does contain carob bean extract, but Google tells me that carob bean is low FODMAP and in fact another name for locust bean gum.

Coles generic brand doesn’t contain chicory or any high FODMAP looking ingredients.

Yoghurt with smaller low FODMAP servings

At the time of writing, lactose free yoghurt and coconut yoghurt are the only yoghurt varieties with a generous low FODMAP serving. The low FODMAP threshold for other yoghurts, as per Monash, are as follows.

• Soy yoghurt is low FODMAP in 38g serves. In 49g serves, it contains moderate amounts of fructan.
• Natural Indian yoghurt is low FODMAP in 12g serves. In 44g serves, it contains moderate amounts of lactose.
• Natural yoghurt (low fat and regular fat) is low FODMAP in 20g serves. In 60g serves, it contains moderate amounts of lactose.
• Regular fat Greek yoghurt is low FODMAP in 32g serves. In 129g serves, it contains moderate amounts of lactose. This is generous wiggle room when compared to other yoghurts. However, Monash still list it as a red light in the app. If that changes, I will update the post to include regular Greek yoghurt with the low FODMAP yoghurts above.
• Goat yoghurt is low FODMAP in 32g serves. In 129g serves, it contains moderate amounts of lactose. This is generous wiggle room when compared to other yoghurts. However, Monash still list it as a red light in the app. If that changes, I will update the post to include goat’s yoghurt with the low FODMAP yoghurts above.
• Regular fat vanilla yoghurt is low FODMAP in 127g serves. In 200g serves, it contains moderate amounts of fructans and lactose. Monash doesn’t specify a brand or a reason for this entry, so I would proceed with a bit of caution. There is ingredient variation from brand to brand, and this seems like a generous serve when other dairy yoghurts have much smaller serves.

Yoghurts not listed on the Monash app

There are a few varieties of yoghurt not listed on the Monash FODMAP app.

• Skyr is not listed but there are lactose free skyr brands available (not in Australia, as far as I can tell). These should be low FODMAP provided there are no high FODMAP added ingredients.
• Almond yoghurt. Almond milk is low FODMAP in 240g serves, so it stands to reason that there might be a low FODMAP threshold for almond yoghurt. I would recommend trialling it to assess your tolerance, and be sure to check the label for any high FODMAP additives.
• Oat yoghurt. Oat milk is a bit all over the place on the Monash app depending on where it is from. I would recommend trialling to tolerance and checking the label. Note that oat yoghurt isn’t considered gluten free in Australia if you are coeliac or gluten intolerant.
• Cashew yoghurt. Cashews are not low FODMAP and Monash doesn’t currently have an entry for cashew milk.

More low FODMAP resources

• Low FODMAP milks
• Low FODMAP beans
• Low FODMAP baking guide
• Gluten free low FODMAP recipes
• Low FODMAP fruits and recipes that use them

Low FODMAP recipes that use yoghurt

Below is a collection of my favourite low FODMAP recipes that use yoghurt. Make sure you choose a low FODMAP variety to keep it low FODMAP. As we have discussed above, lactose free plain yoghurt and coconut yoghurt without chicory are your best choices here.

Low FODMAP chia pudding

I have absolutely become a chia pudding girl. This easy recipe uses yoghurt and thickens up almost immediately, which is a refreshing departure from all the watery chia puds of my past.

Gluten free yeast free bread recipe

My newest bread baby is this delicious gluten free, yeast free bread recipe. Yoghurt plays a pivotal role in ensuring the loaf browns well and has a nice texture.

Low FODMAP crispy potatoes with chilli oil, herb salsa and a mustard maple yoghurt base

I have many favourite ways to eat potatoes but this is sure up there with the best of them. It has all the right textures – crispy, creamy, crunchy and fresh with a bit of heat from the chilli. A spiked yoghurt base makes the perfect foil for it all.

Low FODMAP Tzatziki

This easy and delicious tzatziki is one of my favourite things to have in the fridge. It jazzes up everything from salad, crackers, proteins – wherever you need some sprucing. I love serving it in my low FODMAP falafel bowls.

Gluten free vegan blueberry muffins (nut free)

This recipe is so easy and so offensively good. They taste just as good as any blueberry muffin you’ve had, but without any fuss. Other things they’re missing? Gluten, dairy, eggs, xanthan gum and nuts.

Gluten free buckwheat muffins

An easy, wholesome and 100% buckwheat flour muffin recipe that can be jazzed up with any (low FODMAP) mix ins that you prefer. As you can see, I am a blueberry girl.

Gluten free wraps (teff, buckwheat, sorghum and rice flour options)

These wraps are my forever go-to – I make egg filled wraps for breakfast, lunch and/or dinner every week. You can make them with a whole host of different flours beyond teff – see more options here.

Gluten free gozleme with a spinach and feta filling

These gluten free gozleme are filling, easy to make and absolutely delicious. I like to make spinach and feta gozleme, but you can use the dough for any filling you like. It utilises yoghurt for flexibility, flavour and that gorgeous browned crust.

Low FODMAP avocado cilantro sauce

This sauce will perk up absolutely anything it touches and takes only five minutes to make. I use yoghurt here to thin out the avocado content (for FODMAP purposes). It also makes a lovely creamy base to build flavour on.

Gluten free banana carrot muffins

One more muffin, if you’ll permit me! These carrot and banana muffins are wholesome and delicious. They are xanthan gum free, nut free and the hemp seed topping is absolutely option. Like all these recipes, they use yoghurt to create a perfectly plush and moist muffin.