FODMAP food guide
Is tzatziki low FODMAP?
FODMAP score
45
Moderate
In small portions — Tzatziki is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
2 tbsp
Becomes high FODMAP at
1/4 cup or more (garlic plus yogurt lactose)
Garlic and yogurt make tzatziki moderate; a small spoonful is usually tolerated.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores tzatziki at a serving of 2 tbsp; at 1/4 cup or more (garlic plus yogurt lactose) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.