Is Tzatziki Low FODMAP?
Tzatziki is high FODMAP. It's best avoided during the elimination phase.
Serving thresholds
| Serving | FODMAP level | Data quality |
|---|---|---|
| 2 tbsp (30 g) | High | Class rule |
Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.
Which FODMAPs are in tzatziki?
During reintroduction, test the groups above one at a time — tolerating tzatziki depends on your personal threshold for Lactose, Fructans, not on the food itself.
Good to know
Tzatziki contains regular yogurt and garlic — both push it high in lactose and fructans.
Where these numbers come from
- Derivation note: Regular yogurt + raw garlic; lactose and fructan loads above cutoffs. Recipes vary.
- Peer-reviewed paper: Varney J et al. (2017) FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 32(S1):53–61.
Phase derives serving thresholds from published research and food-composition data so every number is auditable.
Low-FODMAP swaps for tzatziki
Craving tzatziki during elimination? These low-FODMAP picks from the same food group let you keep the dish without the trigger.
Related foods
This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Always work with your doctor or a registered dietitian on dietary changes for IBS.