Mango Lassi

High FODMAP

Serving sizes

Mango Lassi changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

Small serving Moderate
Moderate serving High
Large serving High

Lactose Excess Fructose

Mango Lassi is High FODMAP, a creamy blend of yogurt and sweet mango that stacks two fermentable sugars into one glass.

The lactose from the yogurt and the excess fructose from the mango combine here, so it sits at moderate even in a small serving and climbs to high by a moderate glass and beyond.
Most versions lean on plenty of both dairy and fruit, and any added mango pulp or sweetener nudges the load higher, so the whole glass is what to keep an eye on.

To enjoy that same cooling flavor, try blending lactose-free yogurt with a low-FODMAP fruit for a lighter twist.

Why mango lassi is rated high

Mango lassi is high FODMAP, and it carries two separate problems in one drink: lactose from the yoghurt and excess fructose from the mango. Either one alone would be worth watching, and together they make the drink hard to fit into a low FODMAP day. The rating is estimated from what a mango lassi is made of rather than a measured serving. A "Small serving" sits at moderate, and by a "Moderate serving" it reaches high, staying high at a "Large serving". There is no rung where it comes in low.

What changes your risk

Serving size Even the "Small serving" is moderate, and the "Moderate serving" is already high. No serving on the ladder brings an ordinary mango lassi down to low.
The yoghurt Ordinary yoghurt and any added milk bring the lactose. Lactose-free yoghurt has the lactase enzyme added, which splits the lactose, so it removes that half of the problem. It is still dairy and not suitable for a milk allergy.
The mango Mango carries excess fructose, and swapping the yoghurt does nothing about it. A lassi made with lactose-free yoghurt and mango still has the mango's load.
Pulp and sweeteners Sweetened mango pulp, honey or a honey-based syrup, or added fruit juice concentrate pile more excess fructose into the glass.
Stacking A mango lassi beside a curry with onion and garlic, a dessert made with milk or cream, or a fruit plate of mango or apple adds to the total FODMAP load of that one meal.

Swaps

The closest honest swap is a lassi-style drink made with lactose-free yoghurt blended with a low FODMAP fruit instead of mango. Strawberries, blueberries, raspberries, pineapple, kiwi, cantaloupe or a firm, just-yellow banana all blend smoothly, and cardamom gives the familiar lassi flavour. Sweeten with maple syrup or table sugar rather than honey. A salted lassi made with lactose-free yoghurt and cumin skips the fruit entirely. Do not treat a mango smoothie, mango juice or a lassi made with ordinary yoghurt as the lighter version, because each still carries one or both of the same problems.

How to lower the load

At a restaurant, a mango lassi is the drink on the table most likely to tip the meal, especially alongside dishes cooked with onion and garlic, so it is worth choosing water or plain tea instead. At home, keep lactose-free yoghurt and frozen strawberries or pineapple on hand so a cold, thick lassi-style drink takes moments to blend. Frozen fruit gives the same chilled texture that mango pulp does. Check the label on any shop-bought lassi for milk, cream, mango pulp and honey.

Common questions

is mango lassi low fodmap

No. Mango lassi is rated high FODMAP overall because of lactose from the yoghurt and excess fructose from the mango. A "Small serving" is moderate and a "Moderate serving" is already high.

is mango lassi high in lactose

Yes, the yoghurt brings lactose, and the mango adds excess fructose on top. That combination is why the drink rates high.

can i make mango lassi with lactose-free yoghurt

Lactose-free yoghurt removes the lactose, but the mango still carries excess fructose. Swapping the mango for strawberries, pineapple or blueberries as well makes a drink that avoids both problems.

what can i drink instead of mango lassi

A blend of lactose-free yoghurt with strawberries, pineapple or kiwi and cardamom fills the same role. A salted lassi made with lactose-free yoghurt and cumin is another option with no fruit at all.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Mango Lassi is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.