Even though greek yogurt is often lower in lactose, it is typically not low enough for Monash University’s cut-off of 1 gram. Those examples have approximately 5.5-8g of lactose per cup. Here are a couple examples of plain greek yogurts I found (pictures taken on my phone, apologies for the lower quality). Based on the yogurts I examined in my local Ontarian grocery stores, greek yogurt seems to have on average about one-third less lactose than regular yogurt. Monash University has not yet tested greek yogurt (last updated Aug. There are many different brands of greek yogurt on the market. Greek yogurts are thicker than regular yogurts, and many are lower in lactose. Next up is greek yogurt, which is very popular right now due to its high protein content. That is why regular yogurt is not recommended on the low FODMAP diet during elimination. 7 However, we cannot know exactly how much of the lactose is broken down and how much is left. 6 This is likely due to the fact that the bacterial cultures in yogurt ferment (aka break down) some of the lactose, making it easier to digest. Despite the high lactose content, it is commonly reported that yogurt is often better tolerated than milk. Regular yogurt clearly has more lactose than the recommended limit of 1 gram per serving. It’s impossible to know exactly how much of the 16g of sugar is lactose and how much is from the added ingredients The ingredients list includes cane sugar and strawberries. For example, this strawberry yogurt has 16g of sugar in one small container. If a yogurt has sugar or fruit added we cannot know what percentage of the sugar listed on the NFT is lactose. Easy, right? This method works great for plain yogurts, but does not work for yogurts that have sugar and/or fruit added. We can see that per serving it contains 15g of sugar (lactose per serving). If we look at a NFT for a plain yogurt, we can see how much lactose is in the yogurt by examining the sugar section. As mentioned above, lactose is a sugar naturally found in dairy products. There is a fairly simple way to determine how much lactose is in your yogurt: use the Nutrition Facts Table (NFT). 5 Yogurt contains slightly less lactose, at on average around 8-11 grams of lactose per cup (250mL). One cup (250mL) of regular milk contains on average around 12-13 grams of lactose. (Note: click here to learn more about butter and cheese). Regular milk and yogurt are quite high in lactose, while hard cheeses and butter contain very little. It’s important to note that the lactose content of dairy products varies a lot. 4 Only certain yogurts are below this lactose limit. Monash University’s limit for lactose is maximum 1 gram in a serving to stay low FODMAP. On the low FODMAP diet, only small amounts of FODMAPs are allowed. 3 The low FODMAP diet is used by dietitians to help their clients identify if any FODMAPs trigger digestive symptoms. 3 FODMAPs are all carbohydrates that are poorly absorbed, highly fermentable in the large intestine and may trigger IBS symptoms. Lactose is one of the five types of FODMAPs. 2 Once it reaches the large intestine it is fermented by bacteria and may cause digestive symptoms. 1 When lactose is not digested and absorbed it stays in the digestive tract. 2 Lactose intolerance occurs when we do not have enough lactase in our small intestine to break down the lactose we eat. 1 The enzyme lactase is needed to break down lactose in our small intestines so it can be absorbed. Lactose is the sugar naturally found in most dairy products, including milk, yogurt and cheese. Just like that butter post, I’m going to start with a brief explanation of lactose. I’ve written about lactose before in my “ Why is Butter Low FODMAP?” blog post. Please note that this blog post is for educational purposes and does not replace individualized advice given to you by a health care provider. Here is a comprehensive guide to finding a low lactose and low FODMAP yogurt. For individuals with digestive troubles who are lactose intolerant or following the low FODMAP diet, it can be tricky to figure out which yogurts are best to eat. Regular yogurt, greek yogurt, lactose-free yogurt, coconut yogurt… There are so many yogurts available in grocery stores now.
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