Soy Yoghurt
Dairy · Yoghurt
Soy yoghurt is low FODMAP at 38 g, approximately 2 tablespoons. At 49 g, fructans are moderate. At 200 g, both fructans and galacto-oligosaccharides (GOS) are high.
Serving sizes for soy yoghurt
The low reference is 38 g; 49 g is moderate for fructans and 200 g is high for fructans and GOS.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 3/4 cup | 200 g | Fructans 0.41 g | |
| 2 tablespoons | 38 g | Fructans 0.08 g | |
| 1/4 cup | 49 g | Fructans 0.1 g |
Breakdown for 0.75 cups
Is soy yoghurt low FODMAP?
Lactose stays low across all three references, so the larger portions are not limited by lactose. A dairy-free label alone therefore does not establish a low-FODMAP bowl size. These portions describe soy yoghurt and should not be transferred to soy milk, tofu or another plant-based yoghurt.
Soy Yoghurt and IBS: what to know
For IBS, consider whether you are using a small spoonful as a topping or eating yoghurt as the base of breakfast. Those uses can produce very different amounts. Record the weighed portion along with cereal, fruit and other additions when tracking your response; the rating is not a guarantee about the entire meal.
Gut-friendly ways to eat soy yoghurt
Measure soy yoghurt into a small bowl before adding it to porridge, a dressing or a fruit topping. For a shared dip, divide the total yoghurt by the actual servings. Check flavoured varieties for added ingredients and use their own guidance where available. Coconut yoghurt has a separate portion guide if you are comparing dairy-free options.
Frequently asked questions
How much soy yoghurt is low FODMAP?
The listed low portion is 38 g, approximately 2 tablespoons. A full breakfast bowl can contain considerably more, so measure the amount actually used.
Why can dairy-free yoghurt be high FODMAP?
This soy yoghurt has high fructans and GOS at 200 g while lactose stays low. Dairy-free and low FODMAP describe different properties.
Is 49 g of soy yoghurt low FODMAP?
No. The 49 g reference is moderate for fructans; the other five listed groups remain low at that amount.
Can I use a soy milk serving for soy yoghurt?
No. The fermented yoghurt and the milk are different preparations. Use the portion guide for the product you are actually eating.
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