Is Cheez-Its High FODMAP? The Truth for Sensitive Stomachs

January 9, 2026 •

3 min read

According to Fodmapedia, classic wheat-based Cheez-Its carry a moderate risk of being high in FODMAPs, specifically fructans and GOS. While the exact FODMAP level is untested, the primary ingredient and potential added flavors make the question, "Is Cheez-Its high FODMAP?" a crucial one for individuals with sensitive digestive systems.

Quick Summary

Cheez-Its are very likely high in FODMAPs due to their main ingredient, wheat flour, and potential flavor additives like onion and garlic powder, which contain fructans. The best approach for those on a low-FODMAP diet is to avoid them, especially during the elimination phase, and choose certified low-FODMAP alternatives instead.

Key Points

High FODMAP Risk: Cheez-Its likely contain high levels of fructans from wheat flour and potential high-FODMAP additives like onion and garlic powder.
Not Officially Tested: Cheez-Its have not been officially tested by Monash University, so their exact FODMAP content is unknown, but they are considered high-risk.
Potential for Lactose: While cheddar cheese can be low-FODMAP, the processed cheese and other dairy additives like whey in Cheez-Its could increase lactose content.
Avoid During Elimination Phase: It's best to avoid Cheez-Its entirely during the restrictive elimination phase of a low-FODMAP diet to prevent triggering symptoms.
Choose Certified Alternatives: Opt for certified low-FODMAP crackers made from rice, oat, or gluten-free flour mixes to safely satisfy your craving for crunchy snacks.
Read Labels Carefully: Always check ingredient lists for hidden high-FODMAP ingredients, especially in flavored or snack mix varieties.

Understanding FODMAPs and Cheez-Its

For individuals managing IBS and following a low FODMAP diet, navigating snack aisles can be challenging. The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can cause digestive issues like bloating, gas, and abdominal pain in sensitive individuals. Cheez-Its, a popular cheese cracker, contain several ingredients that are potential FODMAP triggers, making them unsuitable for the strict elimination phase of the diet.

The High FODMAP Culprits in Cheez-Its

Multiple ingredients in Cheez-Its contribute to their high FODMAP potential. The most significant is the base ingredient: enriched wheat flour. Wheat is a major source of fructans, a type of oligosaccharide, which is poorly absorbed and fermented by gut bacteria. This can lead to significant gastrointestinal distress for those with IBS. Additionally, some varieties of Cheez-Its list flavorings that are high FODMAP.

Common high FODMAP ingredients to check on Cheez-Its labels:

Wheat Flour: A primary source of fructans.
Onion and Garlic Powder: Common flavor enhancers that are high in fructans.
Whey: Depending on the quantity and lactose content, whey can be a source of lactose (disaccharides).
Other Potential High FODMAP Ingredients: Some snack mixes or special flavors may include other high FODMAP ingredients, such as certain spices, maltodextrin, or corn syrup solids.

The Role of Lactose in Cheez-Its

While hard, aged cheeses like cheddar are typically low in lactose and thus low in FODMAPs, processed cheese products are a different story. Cheez-Its use cheddar cheese, but the manufacturing process and potential addition of ingredients like whey or reduced lactose whey can influence the final lactose content. The specific variety can also play a role; some processed cheeses, and even softer cheeses like cream cheese and ricotta, have higher lactose levels. A small serving might be tolerable for some, but larger quantities or particularly sensitive individuals would likely react.

Comparison Table: Cheez-Its vs. Low-FODMAP Alternatives

To help illustrate the difference, here is a comparison of classic Cheez-Its and common low-FODMAP cracker alternatives.


Feature	Classic Cheez-Its	Low-FODMAP Cracker Alternatives
Primary Ingredient	Enriched Wheat Flour (High FODMAP: Fructans)	Rice Flour, Oat Flour, Quinoa, Gluten-Free Flour Mixes
FODMAP Status	Most likely High FODMAP (not officially tested)	Typically Low FODMAP (if certified or using low-FODMAP ingredients)
Common High-FODMAP Ingredients	Wheat flour, onion/garlic powder, whey	None, or relies on low-FODMAP flavorings like herbs
Suitability for Elimination Phase	Not recommended, better to avoid completely	Recommended for consumption in specified serving sizes
Typical Flavor	Processed cheese, often with added savory seasonings	Varies widely, including plain, herb, or mild cheese flavors

Finding Safe, Low FODMAP Alternatives

Navigating the low FODMAP diet doesn't mean giving up crackers entirely. Many companies now offer certified low FODMAP products, and several recipes allow you to make your own. The Monash University FODMAP App is the gold standard for checking certified foods.

Here are some key steps for finding safe crackers:

Read Labels Carefully: Look for gluten-free products that do not contain hidden high-FODMAP ingredients like onion or garlic powder, inulin, or certain gums.
Check for Certification: The Monash University and FODMAP Friendly certification logos are trustworthy indicators that a product has been tested and approved for low FODMAP status.
Explore Rice-Based Crackers: Simple rice crackers or crispbreads are often a safe bet, as rice flour is low FODMAP. Brands like Arnott's Rice Cruskits have been specifically tested by Monash University.
Make Your Own: Home-baked crackers using low-FODMAP ingredients like rice flour, oat flour, and safe spices offer complete control over ingredients. For more ideas, you can check reliable low-FODMAP recipe blogs like A Little Bit Yummy.

Making the Right Choice for Your Gut Health

While it can be disappointing to give up a favorite snack, the benefits of avoiding trigger foods on the low FODMAP diet are significant for managing IBS symptoms. Avoiding Cheez-Its, particularly during the elimination phase, is the safest choice due to the presence of wheat and potential added high-FODMAP ingredients. Opting for certified low-FODMAP alternatives ensures you can still enjoy a crunchy snack without compromising your digestive health. As with any dietary change, consulting with a registered dietitian is recommended to ensure you meet your nutritional needs while managing IBS symptoms.

Frequently Asked Questions

No, original Cheez-Its are not considered low FODMAP. They are made primarily with enriched wheat flour, which contains fructans, a high FODMAP carbohydrate.

The primary high FODMAP ingredient in Cheez-Its is wheat flour, which contains fructans. Other high FODMAP additives like onion or garlic powder may also be present depending on the flavor.

It is not recommended, especially during the elimination phase. Because Cheez-Its have not been officially tested, the tolerable threshold is unknown. It's safer to avoid them to prevent triggering IBS symptoms.

Most Cheez-It varieties contain wheat and other additives that make them high FODMAP. Always check the ingredients list, but assume most flavors are unsuitable for a low FODMAP diet.

Certified low FODMAP crackers made from alternative flours like rice, corn, or gluten-free mixes are good options. Simple rice crackers, Arnott's Rice Cruskits, and various homemade recipes are great choices.

Hard, aged cheeses like cheddar, parmesan, and swiss are generally low FODMAP because the aging process reduces their lactose content. However, processed cheese snacks often contain additional dairy products like whey that can increase the lactose level.

The Monash University FODMAP App is considered the most reliable resource for FODMAP information, as it contains a comprehensive and evidence-based food guide.