Natural Yoghurt (Indian)
Dairy · Yoghurt
Indian natural yoghurt is low FODMAP at 14 g, approximately 2 teaspoons. Lactose is moderate at 59 g, approximately 2½ tablespoons, and high at 200 g, approximately ¾ cup.
Serving sizes for natural yoghurt (indian)
The low reference is 14 g; 59 g is moderate and 200 g is high for lactose.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3/4 cup | 200 g | Lactose 1.7 g | |
| 2 teaspoons | 14 g | Lactose 0.12 g | |
| 2 1/2 tablespoons | 59 g | Lactose 0.5 g |
Breakdown for 0.75 cups
Is natural yoghurt (indian) low FODMAP?
The other five listed FODMAP groups stay low across these references. This entry concerns the Indian natural-yoghurt preparation, not every homemade curd, strained yoghurt or yoghurt drink. A similar name does not establish identical lactose levels, and a finished raita or lassi has other ingredients to consider.
Natural Yoghurt (Indian) and IBS: what to know
For IBS, the small low portion makes measurement especially useful. A garnish on a meal and a bowl eaten alongside it may look like the same food choice but supply different amounts. Keep a note of the yoghurt quantity and accompanying foods when assessing your response rather than relying on the dish's name.
Gut-friendly ways to eat natural yoghurt (indian)
Weigh a small spoonful before adding it as a cooling accompaniment. For raita, calculate the yoghurt in your own serving separately from the cucumber, herbs and seasonings. For a shared sauce, divide the total yoghurt between the portions actually served. Lactose-free natural yoghurt is a separate option to compare when a recipe needs a larger yoghurt component.
Frequently asked questions
How much Indian natural yoghurt is low FODMAP?
The listed low amount is 14 g, approximately 2 teaspoons. Use a scale when a spoonful is heaped or you are dividing a shared dish.
Is a bowl of this yoghurt low FODMAP?
The 200 g reference is high for lactose. The small low portion should not be interpreted as a low rating for a full bowl.
Can I apply this rating to homemade dahi?
Homemade fermentation and straining vary. This entry does not establish the lactose content of every homemade batch, so avoid assuming an exact match.
Does adding yoghurt to raita remove the portion limit?
No. Work out the yoghurt in your portion and assess the other ingredients separately. Mixing it with vegetables does not itself establish a different lactose rating.
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