Can I eat mozzarella cheese on a low fodmap diet?

November 11, 2025 •

5 min read

According to Monash University, a 40-gram serving of mozzarella cheese is considered low FODMAP and should be well-tolerated by most individuals with IBS. This definitive serving size provides a reassuring answer to the common question, "Can I eat mozzarella cheese on a low fodmap diet?" and allows for mindful inclusion of this beloved cheese.

Quick Summary

Mozzarella is low FODMAP in specific 40g serving sizes, as the cheesemaking process reduces its lactose content. Careful portion control is key to avoiding symptoms. For those with high sensitivity, other naturally low-lactose cheeses are excellent alternatives.

Key Points

Serving Size: A 40g portion of mozzarella is low FODMAP, according to Monash University, and should be tolerated by most.
Lactose Reduction: The cheesemaking process naturally lowers lactose in mozzarella, but it's not lactose-free, making portion control important.
Label Reading: Check the nutrition label for sugar content; less than 1g of sugar per serving is generally a good indicator of low lactose.
Fat Content: The high-fat content of cheese can be a symptom trigger for some with IBS, so be mindful of your overall intake.
Alternative Cheeses: Hard, aged cheeses like Cheddar and Parmesan contain negligible lactose and can be consumed in larger low FODMAP servings.
Buffalo vs. Cow's Milk: While some suggest Buffalo mozzarella may be lower in lactose, adhere to the Monash 40g serving recommendation for all types.
Lactose-Free Options: For extra caution or larger portions, consider lactose-free mozzarella products, which are widely available.

Understanding Mozzarella and Lactose

For many on a low FODMAP diet, the idea of giving up cheese is daunting. However, not all cheeses are created equal when it comes to lactose, the FODMAP sugar found in milk products. The good news is that many cheeses, including mozzarella, undergo a fermentation and aging process that significantly reduces their lactose content.

The Cheesemaking Process and Lactose Reduction

Lactose is primarily found in the liquid part of milk, known as whey. During cheesemaking, the curds (solid part) are separated from the whey. The longer a cheese is aged, the more lactose is converted into lactic acid by bacteria, further lowering the lactose levels. Fresh mozzarella, while not aged for long, has enough of the whey drained off that its final lactose concentration is low enough to be safe in smaller quantities.

The Low FODMAP Serving Size: Moderation is Key

While mozzarella is a safe cheese for the low FODMAP diet, portion control is critical. Monash University, the leading authority on the low FODMAP diet, has tested mozzarella and established a clear serving guideline. A serving of 40 grams (approximately 1/4 cup) is designated as low FODMAP. Exceeding this serving size in a single meal could increase the intake of lactose to a moderate or high level, potentially triggering IBS symptoms.

This means that you can still enjoy mozzarella on your pizza, in a caprese salad, or on a low FODMAP-friendly sandwich. The key is to be mindful of your portions and avoid excessive amounts in one sitting. Using a small food scale can help ensure you stay within the recommended guidelines, particularly during the elimination phase of the diet.

Different Types of Mozzarella

Not all mozzarella is the same, and these differences can impact their low FODMAP status and best use cases. Understanding the different forms can help you make the best choice for your meal.

Fresh Mozzarella: Typically sold in balls submerged in brine or water, this variety is soft and high in moisture. Its delicate flavor is perfect for salads and appetizers. Stick to the 40g serving size.
Low-Moisture Mozzarella: This is the block or pre-shredded cheese commonly used on pizza. It has a lower water content and melts perfectly. Since it is often made from cow's milk, the 40g rule still applies. You can also look for lactose-free versions, which are becoming more common.
Buffalo Mozzarella (Mozzarella di Bufala): Made from water buffalo milk, some sources suggest it might have a slightly lower lactose content than cow's milk mozzarella. However, always adhere to the 40g Monash guideline to be safe, especially given variations in production methods.
Smoked Mozzarella: The smoking process does not alter the lactose content. Treat it the same as its unsmoked counterpart and enjoy in a low FODMAP portion.

How to Choose the Right Mozzarella

When navigating the dairy aisle, a few simple tips can help you select a suitable low FODMAP cheese:

Read the Nutrition Label: Check the "Total Carbohydrates" or "Sugars" line on the nutrition panel. For low FODMAP, the sugar content should be less than 1 gram per serving. This is a reliable indicator of low lactose content. Note that this applies only to plain dairy products without added sweeteners.
Consider Fat Content: While not a FODMAP, the high-fat content of many cheeses can be a symptom trigger for some individuals with IBS. If you are sensitive to fat, start with a smaller portion to test your tolerance.
Seek Out Lactose-Free Options: For extra peace of mind, especially if you have a high sensitivity to lactose or prefer larger servings, consider purchasing a product specifically labeled "lactose-free." Many dairy brands now offer these alternatives.

Comparison of Low FODMAP Cheeses


Cheese Type	Monash Low FODMAP Serving Size	Lactose Content	Key Characteristics
Mozzarella	40g (1/4 cup)	Naturally low	Soft, fresh, or low-moisture; good for melting and salads.
Cheddar (Hard)	40g (2 slices)	Negligible	Aged, hard cheese; versatile for cooking and snacking.
Swiss (Hard)	40g (2 slices)	Negligible	Aged, hard cheese; nutty flavor.
Parmesan (Hard)	40g (2 slices)	Negligible	Aged, hard cheese; sharp, salty flavor.
Feta	40g (1/4 cup)	Naturally low	Briny, crumbly cheese; delicious in salads and hot dishes.
Brie	40g (1/4 cup)	Naturally low	Soft, mild cheese; great with low FODMAP crackers.

Incorporating Mozzarella into Your Low FODMAP Diet

Here are some simple and delicious ways to enjoy mozzarella while staying within the low FODMAP guidelines:

Low FODMAP Pizza: Use a certified gluten-free, low FODMAP pizza base. Top with a moderate amount of low-moisture mozzarella, low FODMAP tomato sauce, and your favorite low FODMAP toppings like capsicum, spinach, or olives. Don't add excess cheese or high FODMAP toppings like garlic or onion.
Caprese Salad: Layer fresh mozzarella slices with fresh tomato slices and basil leaves. Drizzle with a little garlic-infused olive oil and a dash of balsamic vinegar. Enjoy as a side dish or light lunch.
Melted Mozzarella: Melt a small portion of low-moisture mozzarella onto a low FODMAP cracker, gluten-free toast, or roasted vegetables. For instance, top roasted zucchini with a sprinkling of mozzarella and bake until bubbly.
Snack Bites: Cube up fresh mozzarella balls with cherry tomatoes and basil for a simple, refreshing, and low FODMAP snack.

Conclusion: Enjoying Mozzarella Mindfully

Ultimately, the answer is a resounding 'yes,' you can eat mozzarella cheese on a low fodmap diet, but with one critical caveat: moderation is essential. By being mindful of the 40-gram serving size recommended by Monash University, you can safely enjoy this creamy, delicious cheese without triggering uncomfortable IBS symptoms. Always pay attention to how your body responds and adjust your portion sizes accordingly. With some awareness and planning, mozzarella can remain a flavorful part of your low FODMAP journey, proving that a restricted diet doesn't have to be a boring one.

Enjoying cheese is possible with the right knowledge, and including low FODMAP cheeses like mozzarella, cheddar, and feta allows for satisfying, symptom-free eating. Always consult with a registered dietitian for personalized advice, but remember to read labels carefully and enjoy your food thoughtfully.

Note: While many resources mention Monash testing data, the most up-to-date information is always found on the official Monash University FODMAP Diet App. It's the most reliable source for specific food item serving sizes.

Frequently Asked Questions

Both fresh and low-moisture mozzarella are low FODMAP in a 40g serving size, as tested by Monash University. Your choice depends on your recipe; fresh mozzarella is ideal for salads, while low-moisture is better for melting on pizza or casseroles.

If you exceed the 40g low FODMAP serving size for mozzarella, you may consume a moderate amount of lactose, which could trigger symptoms in sensitive individuals. Symptoms typically include gas, bloating, and abdominal pain. Pay attention to your body and adjust portions accordingly.

Yes, you can have pizza with mozzarella on a low FODMAP diet, provided you use a low FODMAP crust and tomato sauce, and limit the mozzarella to the recommended 40g serving. Be careful to also avoid high FODMAP toppings like onion and garlic.

Yes, lactose-free mozzarella products are available, although they may not be necessary for everyone since regular mozzarella is already low FODMAP in small servings. If you are highly sensitive or prefer larger portions, these products offer a safe alternative.

Not all mozzarella is vegetarian. Some traditional versions use rennet derived from animal sources. Many modern brands use a microbial rennet, making them suitable for vegetarians. Always check the ingredients list to be sure.

While not a FODMAP, the fat content in mozzarella, especially in larger quantities, can be a symptom trigger for some people with IBS. If you find that rich foods bother you, try a smaller portion or opt for a lower-fat cheese.

Yes, you can use mozzarella during the elimination phase of the low FODMAP diet. As long as you stick strictly to the 40g serving size validated by Monash University, it should not disrupt your progress.