Tzatziki

High FODMAP (Avoid)2 tbsp (30g)

Is tzatziki low FODMAP?

Tzatziki is high FODMAP and best avoided during the elimination phase.

Traditional tzatziki blends garlic into a yogurt base, so it stacks fructans plus lactose in a normal scoop. A homemade version on lactose-free yogurt with garlic-infused oil instead of raw garlic keeps a couple of tablespoons safe.

FODMAP subgroups to watch

Tzatziki contains fructans, lactose that can drive SIBO symptoms.

SIBO note

Watch this one for ISO (hydrogen sulfide overproduction). Tzatziki contains sulfur compounds, and ISO patterns can be more sensitive to these, especially in larger servings.

Low-FODMAP condiments to try instead

Garlic-infused oilLow FODMAP Pickled gingerLow FODMAP Dill picklesLow FODMAP Olive oilLow FODMAP Coconut oilLow FODMAP Sesame oilLow FODMAP

A single food is only half the story. Eating tzatziki in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.