FODMAP/SIBO Rating
Serving Size Consideration: One standard serving of Greek yogurt
Safe Serving Size: A smaller portion is recommended for FODMAP-sensitive individuals
Active Compounds: Lactose, milk proteins, live bacterial cultures
Digestive Impact
Why it's problematic: Lactose content can be an issue for some individuals
Specific symptoms: Bloating, gas, abdominal pain, diarrhea
Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies based on individual lactase enzyme levels
Straining reduces lactose content
Fermentation process partially breaks down lactose
Avoid combining with:
- honey
- mango
- blackberries
- dates
Safe complementary foods: Safe to combine with banana, strawberries, blueberries, and seeds
- Start with 1 tablespoon (15g) and monitor symptoms
- If well tolerated, increase to 2 tablespoons after 3 days
- Gradually build up to 3-4 tablespoons if no symptoms occur
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- smoothie bowls
- dips
- salad dressings
- frozen desserts
Alternative names: strained yogurt, yogurt cheese, labneh
Factors affecting tolerance:
- Lactase enzyme production
- Gut microbiome composition
- Overall dairy tolerance
- Time of consumption
Tip: Consider consuming with a meal to slow lactose absorption