FODMAP/SIBO Rating
Serving Size Consideration: One standard serving of regular yogurt
Safe Serving Size: Small portion of Greek or lactose-free yogurt
Active Compounds: Lactose, live bacterial cultures, milk proteins
Digestive Impact
Why it's problematic: High lactose content can be problematic for FODMAP-sensitive individuals
Specific symptoms: Bloating, gas, abdominal pain, diarrhea
Typical reaction time frame: 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies based on lactase enzyme production and gut bacteria composition
Fermentation reduces lactose content slightly but not enough for FODMAP-sensitive individuals
Temperature doesn't affect FODMAP content
Avoid combining with:
- milk
- ice cream
- cottage cheese
- cream cheese
Safe complementary foods: Can be combined with low FODMAP fruits and nuts for a balanced snack
- Start with 1 tablespoon of yogurt
- Wait 24 hours to assess tolerance
- If no symptoms, increase to 2 tablespoons
- Gradually increase portion size while monitoring symptoms
Signs of success: No digestive discomfort within 24 hours of consumption
Common products containing garlic:
- smoothies
- frozen desserts
- dips
- salad dressings
Alternative names: cultured milk, fermented dairy, probiotic milk
Factors affecting tolerance:
- Lactase enzyme production
- Gut microbiome composition
- Overall dairy tolerance
- Time of consumption
- Portion size
Tip: Consider lactase enzyme supplements if you want to consume regular yogurt