Is Kefir A Low FODMAP Beverage?

Written by Amy Kaczor MS RD LDN, Registered Dietitian 

Is kefir a low FODMAP beverage?

Kefir is a slightly sour fermented beverage, similar to milk or yogurt. It is a perfect addition to smoothies or can even be enjoyed on its own.

When it comes to FODMAPs, dairy-based products, such as milk, ice cream, and yogurt, are high in the FODMAP lactose (Veloso, n.d.). Kefir follows suit, but if found as “lactose-free,” with the added enzyme lactase (which breaks down lactose), it can be acceptable for those on the low FODMAP diet (Scott, 2022). For regular kefir, the Monash University FODMAP Diet app recommends a small serving size of one tablespoon, suitable for those with irritable bowel syndrome following the low FODMAP diet.

It is important to note that some high FODMAP fruits, such as peaches or cherries, may be added to store-bought kefir, so always check the ingredients list!

Are you looking for a delicious low FODMAP recipe involving kefir? Check out the low FODMAP orange creamsicle drink recipe.

What are the health benefits of kefir?

Kefir is rich in probiotics which are living bacteria. What? Drinking bacteria! The bacteria in kefir, and other probiotics such as kombucha, is a healthy and beneficial bacteria source that supports a healthy gut microbiome, or microbiota. According to the Harvard School of Public Health (n.d.), a balanced gut microbiome has been linked to a robust immune system, digestive system, etc.


We hope this post answers your questions about the low FODMAP diet and kefir as a part of the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.


Scott, A. (2022, January 27). 6 low Fodmap probiotic food sources. A Little Bit Yummy. Retrieved May 3, 2022, from

The microbiome. The Nutrition Source. (2020, May 1). Retrieved May 3, 2022, from

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from health/wellness-and-prevention/fodmap-diet-what-you-need-to-know/

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