Fodmap-friendly feast: uncover the low fodmap secret of almond milk yogurt

For those adhering to a low FODMAP diet, understanding the FODMAP content of different foods is crucial. Almond milk has been a popular dairy alternative for many, but what about almond milk yogurt? Is almond milk yogurt low FODMAP? This blog post will delve into the FODMAP content of almond milk yogurt, providing you with the information you need to make informed choices.

Understanding FODMAPs

FODMAPs are short-chain carbohydrates that are poorly absorbed by the small intestine. They can cause digestive symptoms such as bloating, gas, and abdominal pain in individuals with irritable bowel syndrome (IBS) and other digestive disorders. The main FODMAPs include:

• Fructose
• Lactose
• Fructans
• Galactans
• Polyols

FODMAP Content of Almond Milk

Almond milk is typically low in FODMAPs. A 1-cup serving of unsweetened almond milk contains approximately:

• Fructose: 0.2g
• Lactose: 0g
• Fructans: 0g
• Galactans: 0g
• Polyols: 0g

FODMAP Content of Almond Milk Yogurt

The FODMAP content of almond milk yogurt can vary depending on the brand and ingredients used. In general, plain, unsweetened almond milk yogurt is low FODMAP. However, flavored or sweetened varieties may contain high-FODMAP ingredients such as added sugars, thickeners, or fruit.

Monash University’s Low FODMAP Diet App has tested and certified several brands of almond milk yogurt as low FODMAP, including:

• Kite Hill Plain Unsweetened Almond Milk Yogurt (100g serving)
• Forager Project Organic Plain Unsweetened Almond Milk Yogurt (100g serving)
• Califia Farms Unsweetened Plain Almond Milk Yogurt (100g serving)

Choosing Low FODMAP Almond Milk Yogurt

When choosing almond milk yogurt for a low FODMAP diet, it is important to:

• Read the ingredient list carefully and avoid products with high-FODMAP ingredients such as added sugars, thickeners, or fruit.
• Stick to plain, unsweetened varieties.
• Check the Monash University Low FODMAP Diet App for certified low FODMAP brands.

Serving Size and Tolerance

Even low FODMAP foods can trigger symptoms if consumed in large amounts. It is recommended to start with a small serving of almond milk yogurt and gradually increase the amount as tolerated.

Symptoms of High FODMAP Intake

If you experience digestive symptoms such as bloating, gas, or abdominal pain after consuming almond milk yogurt, it may indicate that the product contains high FODMAPs. In this case, it is best to avoid the product and try a different brand or variety.

Other Low FODMAP Yogurt Options

In addition to almond milk yogurt, there are other low FODMAP yogurt options available, including:

• Lactose-free yogurt made from cow’s milk
• Coconut milk yogurt
• Sheep’s milk yogurt

The Bottom Line: Making Informed Choices

Understanding the FODMAP content of almond milk yogurt is essential for individuals on a low FODMAP diet. By choosing low FODMAP brands, reading ingredient lists carefully, and starting with small servings, you can enjoy almond milk yogurt as part of a healthy and symptom-free diet.

Questions You May Have

1. Is all almond milk yogurt low FODMAP?

No, not all almond milk yogurt is low FODMAP. Flavored or sweetened varieties may contain high-FODMAP ingredients.

2. What are some low FODMAP brands of almond milk yogurt?

Some low FODMAP brands of almond milk yogurt include Kite Hill, Forager Project, and Califia Farms.

3. How much almond milk yogurt can I eat on a low FODMAP diet?

Tolerance levels vary, but it is recommended to start with a small serving and gradually increase the amount as tolerated.

4. Can I make my own low FODMAP almond milk yogurt?

Yes, you can make your own low FODMAP almond milk yogurt using a low FODMAP yogurt starter culture.

5. What are some other low FODMAP yogurt options?

Other low FODMAP yogurt options include lactose-free yogurt, coconut milk yogurt, and sheep’s milk yogurt.