Can I Eat Cheese on a Low FODMAP Diet? A Guide to Gut-Friendly Dairy

October 13, 2025 •

3 min read

According to Monash University research, lactose is only one type of FODMAP, and for people with IBS, only those with a specific lactose intolerance need to be cautious. For those with or without intolerance, the good news is that many types of cheese are naturally low in lactose and are perfectly acceptable on a low FODMAP diet.

Quick Summary

Many aged and hard cheeses are naturally low in lactose and can be included in a low FODMAP diet. Some softer cheeses are also suitable in small portion sizes. Key considerations include portion control and reading nutrition labels to identify low-lactose options.

Key Points

Aged Cheeses Are Low FODMAP: Hard, aged cheeses like Parmesan and Cheddar are naturally low in lactose due to the aging process and are generally safe for the low FODMAP diet.
Portion Control is Crucial for Soft Cheeses: Softer cheeses such as Brie and Feta are low FODMAP only in specific, smaller serving sizes, typically around 40g.
Check Labels for Lactose Content: The sugar content on a cheese's nutrition label can be used as a guide, with 1 gram or less of sugar per serving often indicating low lactose.
Avoid High-Lactose Varieties: Fresh cheeses like Ricotta, Cottage Cheese, and processed spreads are high in lactose and should be limited or avoided during the elimination phase.
Consult the Monash App: For the most accurate and up-to-date information on tested cheeses and their safe serving sizes, use the Monash University FODMAP app.
Consider Lactose-Free Products: If you are highly sensitive, commercially available lactose-free cheese alternatives are a safe and delicious option.
Monitor Individual Tolerance: Everyone's tolerance to lactose varies; tracking your symptoms with a food diary helps identify personal trigger levels.

Understanding the Low FODMAP Diet

The low FODMAP diet is a dietary plan developed by Monash University to help manage symptoms of Irritable Bowel Syndrome (IBS) and other digestive disorders. FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and symptoms like gas and bloating.

The diet typically involves three phases: elimination, reintroduction, and personalization. Lactose, a type of FODMAP found in dairy, is a key consideration for those following this diet.

The Cheese-Making Process and Lactose Content

During cheese production, enzymes separate milk into curds and whey. Most lactose remains in the whey, which is drained. Bacteria in the curds further break down the remaining lactose during aging. Longer aging results in lower lactose content. Fresh cheeses, with less aging, retain more lactose. This is why hard cheeses are generally lower in lactose than soft cheeses.

Your Low FODMAP Cheese Allies

Many cheeses can be enjoyed on a low FODMAP diet, especially for those who tolerate small amounts of lactose or have completed the reintroduction phase. The Monash University Low FODMAP app offers detailed serving size guidance.

Aged and Hard Cheeses

These are typically very low in lactose and are good choices. Examples include aged Cheddar, Parmesan, Swiss, Gruyère, Provolone, Colby, and Monterey Jack.

Soft and Mold-Ripened Cheeses

These cheeses can be low FODMAP in controlled portion sizes. Brie and Camembert are suitable in small amounts due to the mold-ripening process. Feta and fresh Mozzarella are also options in limited servings.

High FODMAP Cheeses to Limit or Avoid

Cheeses high in lactose should be limited during the elimination phase. These include Ricotta, Cottage Cheese, Cream Cheese, and most processed cheeses, which often have added dairy ingredients.

How to Check the Lactose Content

Looking at the 'sugars' on the nutrition panel can provide an estimate of lactose content, as lactose is the main sugar in cheese. Monash guidelines suggest looking for 1 gram or less of carbohydrates per serving. However, checking the Monash app for specific tested serving sizes is the most reliable method.

Comparison of Cheese Types and FODMAP Status


Cheese Type	Lactose Content	FODMAP Status	Common Examples
Hard, Aged Cheeses	Naturally very low to no lactose.	Low FODMAP (typically well-tolerated in normal servings).	Cheddar, Parmesan, Swiss, Aged Gouda
Soft, Mold-Ripened Cheeses	Low lactose, but depends on portion size.	Low FODMAP in specific, smaller serving sizes (e.g., 40g).	Brie, Camembert, Feta
Fresh Cheeses (Limited Portions)	Higher lactose content, but a low FODMAP portion is possible.	Low FODMAP in small, monitored servings; can become high FODMAP in larger amounts.	Fresh Mozzarella, Goat Cheese
High-Lactose Cheeses	Retain significant lactose due to minimal aging.	High FODMAP (typically avoided during elimination phase).	Ricotta, Cottage Cheese, Cream Cheese, Processed Spreads

Tips for Incorporating Cheese into Your Low FODMAP Diet

Prioritize Aged Cheeses: Opt for hard, aged varieties like Parmesan and Cheddar, which are low in lactose.
Practice Portion Control: Adhere to recommended serving sizes for soft cheeses like Brie or Feta, often around 40 grams.
Check Labels for Additives: Look for hidden high FODMAP ingredients in processed cheeses.
Consider Lactose-Free Alternatives: Lactose-free cheese options are available and suitable for those with high sensitivity.
Keep a Food Diary: Track your cheese intake and symptoms to identify personal tolerance levels.
Use Lactase Enzymes: Supplements can help digest lactose in higher-lactose cheeses.
Cook with Low FODMAP Cheese: Use grated hard cheeses to enhance the flavor of various low FODMAP dishes.

Conclusion

You can still enjoy cheese while following a low FODMAP diet by choosing aged, hard cheeses or consuming softer cheeses in controlled portion sizes. Lactose-free and dairy-free options are also good alternatives for those with higher sensitivity. Making informed choices based on cheese type, portion size, and personal tolerance is key. Always consult a healthcare professional or registered dietitian for personalized advice. The Monash University FODMAP App is a valuable resource for detailed information on specific foods and serving sizes (Monash University FODMAP App).

Frequently Asked Questions

Aged, hard cheeses are the safest options for a low FODMAP diet because the aging process naturally reduces their lactose content to very low or trace amounts. Good choices include Parmesan, aged Cheddar, Swiss, and Gruyère.

Soft cheeses like Brie and Feta have a low FODMAP serving size because their fermentation process also breaks down some of the lactose. However, they retain more lactose than hard cheeses, so portion control is essential to stay within a tolerable limit.

During the elimination phase of the low FODMAP diet, it is best to avoid cottage cheese and ricotta. These fresh cheeses contain higher levels of lactose and are considered high FODMAP in standard serving sizes. Lactose-free versions are suitable alternatives.

Lactose-free cheese is made from dairy milk but has had the lactase enzyme added to break down the lactose, making it suitable for those with lactose intolerance. Dairy-free cheese, on the other hand, is made from plant-based ingredients and contains no dairy or lactose at all.

The primary sugar in cheese is lactose, so you can check the sugar content on the nutrition label. Monash University recommends that cheeses with 1 gram or less of carbohydrates per serving are likely low FODMAP. This trick only works for cheese and not other dairy products with added sugars.

Yes, lactase enzyme supplements can be taken with lactose-containing cheeses to help your body digest the lactose. This can increase your tolerance and allow you to consume some cheeses that might otherwise cause symptoms.

Processed cheese products and spreads frequently contain added dairy ingredients like milk solids or whey, which increase their lactose content. Always check the ingredient list for hidden high FODMAP components.