Is Feta Cheese Low in FODMAP? Navigating Dairy on a Low-FODMAP Diet

October 4, 2025 •

4 min read

According to Monash University research, a significant number of people with medically diagnosed IBS (Irritable Bowel Syndrome) find relief on a low FODMAP diet. This often leads to questions about dairy, and for cheese lovers, a crucial one is: Is feta cheese low in FODMAP? The short answer is yes, in specific portion sizes, thanks to its unique production process.

Quick Summary

Feta cheese is considered low in FODMAPs when consumed in recommended small portions. This is due to its low lactose content, a result of the fermentation and brining process. Portion control is essential to avoid triggering symptoms for those with lactose sensitivity on a low-FODMAP diet.

Key Points

Feta is Low FODMAP in Controlled Portions: Monash University confirms a 40g (1.5 oz) serving of feta is low in FODMAPs and well-tolerated by most people with IBS.
Low Lactose Content is Key: Feta’s lower FODMAP status comes from its low lactose content, a result of the brining, fermentation, and aging process.
Beware of Flavored Varieties: Flavored feta, with added ingredients like garlic or onion, may contain high FODMAPs. Always choose plain feta.
Check the Sugar Content: On any cheese label, the sugar content roughly corresponds to lactose. Look for 1g of sugar or less per serving to be confident it is low FODMAP.
Dairy is Not Eliminated Entirely: The low-FODMAP diet is low in lactose, not dairy-free. Many hard cheeses and lactose-free dairy products are suitable.
Portion Size Matters for All Cheeses: Even low-FODMAP cheeses have recommended serving sizes. Sticking to these limits is crucial for managing symptoms.
Traditional Milk Choice Can Help: Feta made from sheep's or goat's milk naturally contains slightly less lactose than cow's milk feta.

Understanding FODMAPs and Dairy

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides And Polyols—a group of carbohydrates that can cause digestive distress in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). Dairy products are a concern because they contain lactose, a disaccharide (the 'D' in FODMAP) that some people have difficulty digesting. When undigested lactose reaches the large intestine, it can be fermented by gut bacteria, leading to gas, bloating, and pain.

The Lowdown on Lactose in Cheese

Not all dairy is off-limits on a low-FODMAP diet, as many cheeses are naturally low in lactose. This is because of the cheese-making process. As cheese ages, the lactose in the milk is separated with the whey and the remaining lactose is further broken down into lactic acid by bacterial cultures. Hard, aged cheeses naturally contain very little lactose, but even softer, brined cheeses like feta can be suitable in moderation. The key is understanding portion sizes and how different cheeses are produced.

Is Feta Cheese Low in FODMAP? The Verdict

Yes, feta cheese is considered a low-FODMAP option, provided it is consumed in a specific portion size. The definitive authority on FODMAPs, Monash University, has tested feta and determined a safe serving size of approximately 40 grams, or 1.5 ounces. At this quantity, the lactose content is low enough for most people with lactose malabsorption to tolerate without symptoms. Exceeding this serving size could increase the lactose intake beyond a comfortable threshold, potentially causing digestive upset.

Feta's low-lactose status is attributed to its production. It is traditionally made from sheep's milk or a blend of sheep's and goat's milk, which contain slightly less lactose than cow's milk. The fermentation and aging process, which typically involves at least two months of curing in brine, significantly reduces the lactose content.

How to Select and Enjoy Low-FODMAP Feta

When buying feta, it's important to be mindful of a few details to ensure it remains gut-friendly:

Checklist for Low-FODMAP Feta Selection

Choose Plain Feta: Opt for plain feta blocks aged in brine. Avoid flavored feta that may contain high-FODMAP additives like garlic, onion, or sun-dried tomatoes.
Check the Label: For any cheese, checking the nutritional information panel is a good practice. Look for the 'sugars' content, as this indicates the lactose level. A low-FODMAP cheese should contain 1 gram of sugar or less per serving.
Go with Sheep's/Goat's Milk Feta: While cow's milk feta can be low-FODMAP, traditionally made sheep's or goat's milk versions may offer an extra layer of comfort due to their naturally lower lactose levels.
Mind the Brand: The lactose content can vary between brands depending on the manufacturing process. When in doubt, consult the Monash University FODMAP app for specific, up-to-date guidance.

Here are some low-FODMAP recipe ideas to incorporate feta responsibly:

Greek Salad: A simple Greek salad is an excellent way to enjoy feta. Combine crumbled feta with cucumber, tomatoes, olives, and a simple olive oil and vinegar dressing. Remember to omit the traditional high-FODMAP onions.
Scrambled Eggs: Whisk a safe portion of crumbled feta into your morning scrambled eggs or omelet with low-FODMAP vegetables like spinach or zucchini.
Toasted Bread: Top your favorite low-FODMAP or sourdough spelt bread with a serving of crumbled feta and a drizzle of olive oil.
Pasta Dishes: Sprinkle crumbled feta over a low-FODMAP pasta dish to add a tangy, salty flavor.

Comparing Low FODMAP Cheeses


Cheese Type	Low FODMAP Serving Size	Lactose Content Per 100g (Approx.)	Notes
Feta	40g (1.5 oz)	0.5g to 4.1g	Content can vary; portion control is critical.
Cheddar (Aged)	40g (1.5 oz)	0.1g to 0.48g	Aged for months, low lactose, and generally safe.
Brie	40g (1.5 oz)	0.1g to 0.46g	Soft-ripened cheese, low FODMAP in moderate portions.
Parmesan	Hard cheese	<0.01g	Aged for a long time, nearly lactose-free.
Swiss	40g (1.5 oz)	0-1g	Naturally low in lactose due to aging.
Cottage Cheese	40g (2 tbsp)	1.9g to 2.67g	Moderate in larger amounts; portion-dependent.
Ricotta	40g (2 tbsp)	2.5g to 4.1g	Higher in lactose; moderate in larger amounts.

Conclusion: Enjoying Feta Responsibly on a Low FODMAP Diet

For those managing IBS symptoms, the low-FODMAP diet is not about total restriction, but smart choices. Feta cheese can absolutely remain on the menu, bringing its tangy, rich flavor to a variety of dishes. The key takeaway is strict portion control, typically a 40-gram serving, as verified by Monash University. Understanding why certain cheeses are low-FODMAP—mainly due to their reduced lactose content from aging and fermentation—is empowering. Always choose plain feta and check labels for added high-FODMAP ingredients. By following these simple guidelines, you can savor this versatile cheese without compromising your digestive comfort.

For additional guidance and comprehensive food lists, consider downloading the official Monash University FODMAP Diet App.

Frequently Asked Questions

Yes, according to Monash University, a standard 40g (1.5 oz) serving of feta cheese is considered low in FODMAPs and safe for most individuals following this diet.

Feta is lower in FODMAPs because the manufacturing process, which includes fermentation and brining, breaks down and removes much of the lactose. Lactose is the primary FODMAP found in dairy.

Yes, it can. Traditional feta is made with sheep's milk or a mix of sheep's and goat's milk, which are naturally lower in lactose than cow's milk. While cow's milk feta can be low-FODMAP, this is an added layer of safety.

You can look at the nutritional information panel on the label. For cheese without added flavors, the 'sugars' content is a good indicator of lactose. Aim for cheese with 1g of sugar or less per serving.

Consuming more than the recommended low-FODMAP portion size of feta can increase your lactose intake beyond your tolerance level, potentially triggering IBS symptoms like bloating, gas, or pain.

No, it is not recommended to have flavored feta during the elimination phase. Many flavored varieties include high-FODMAP ingredients like garlic, onion, or various seasonings that could cause symptoms.

Yes, many other cheeses are suitable. Aged hard cheeses like cheddar, parmesan, and swiss, as well as soft-ripened cheeses like brie and camembert, are generally low in lactose and safe in recommended portions.

No, this is a common misconception. The low FODMAP diet focuses on limiting lactose-containing foods, but many dairy products, including lactose-free milk and low-lactose cheeses, are perfectly acceptable.

The strict elimination phase is typically followed for 2 to 6 weeks. After that, you should begin the reintroduction phase, with the guidance of a dietitian, to test your tolerance to different FODMAP groups.