Plain yogurt
Rating: depends on portion · Trigger subgroup: Lactose
At a 24 g portion: green light
Lights per subgroup
- Fructans 0 g · green light
- GOS 0 g · green light
- Excess fructose 0 g · green light
- Lactose 0.96 g · green light
- Sorbitol 0 g · green light
- Mannitol 0 g · green light
fructans and GOS are evaluated together (oligosaccharide sum) · sorbitol and mannitol are evaluated individually and combined — the worse result wins
Green boundaries come from the scientific sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
Sources and confidence
- Method:
- subgroup grams from peer-reviewed literature
- Rating confidence:
- medium (confidence below high — lights are drawn hatched)
- Assessed:
- 2026-08-22
- Portion thresholds:
- varney-2017.v1
Sources
- doi:10.3945/ajcn.113.073023 — yogurt lactose ~3–5 g/100g, below milk
- USDA FDC 171284 — plain whole-milk yogurt: total carbohydrate 4.66 = ceiling
Hollow circle = no data (unknown). Hatched = medium/low confidence. Solid = high confidence.
Test your tolerance in the protocol
Fodo walks you through a Lactose tolerance test — and the rest of the 3-phase FODMAP protocol.