Is Kraft macaroni and cheese low FODMAP? The definitive guide to ingredients

October 11, 2025 •

4 min read

According to Monash University, a low FODMAP diet can provide significant symptom relief for approximately 75% of people with Irritable Bowel Syndrome (IBS). For those managing digestive health, this raises a critical question: is a comfort food classic like Kraft macaroni and cheese safe to eat? The simple answer is no; the standard boxed version is not low FODMAP due to its key ingredients.

Quick Summary

Kraft mac and cheese is not low FODMAP because it contains high levels of wheat (fructans) and the cheese powder includes whey concentrate (lactose). People with IBS should avoid the boxed mix but can create a low-FODMAP version at home using specific alternative ingredients.

Key Points

High-FODMAP Ingredients: Kraft mac and cheese is not low FODMAP primarily due to wheat pasta (fructans) and whey protein concentrate in the cheese sauce (lactose).
Lactose Intolerance: The whey concentrate contains lactose, which can trigger symptoms in individuals with lactose intolerance or IBS.
Homemade Alternatives: Creating a low-FODMAP version at home is the best approach, using gluten-free pasta, lactose-free milk, and aged cheeses.
Safe Cheese Choices: Aged, hard cheeses like cheddar, parmesan, and gruyere are naturally low in lactose and suitable for a low FODMAP diet.
Avoid Hidden FODMAPs: Be cautious of flavorings in processed foods, as they can sometimes contain fructans. Use low-FODMAP options like garlic-infused oil instead.
Use the Monash App: For definitive food-checking, the Monash University FODMAP Diet App is the gold standard.

Why Standard Kraft Macaroni and Cheese is High in FODMAPs

The iconic blue box contains ingredients that are high in FODMAPs, making it unsuitable for the elimination or reintroduction phases of the low FODMAP diet. The primary culprits are the enriched macaroni and the cheese sauce mix.

The High-FODMAP Pasta

The pasta in Kraft mac and cheese is made from enriched wheat flour, which is a significant source of fructans, a type of FODMAP. While wheat is not a highly concentrated source of FODMAPs by weight, the large quantity in a serving of pasta makes it a major contributor to a person's total FODMAP load. Even a smaller serving size is not recommended during the initial elimination phase of the diet.

The High-FODMAP Cheese Sauce Mix

The powdered cheese sauce is another source of FODMAPs. It contains whey powder and milk protein concentrate, which are likely derived from whey protein concentrate rather than whey protein isolate. Whey protein concentrate has a higher lactose content than whey protein isolate and is therefore not considered low FODMAP. The lactose in the whey can trigger symptoms in individuals with lactose intolerance, which often overlaps with IBS.

Hidden High-FODMAP Ingredients

Processed foods like Kraft mac and cheese can sometimes contain other hidden FODMAPs or flavor enhancers. While not explicitly listed for this product, processed foods often include ingredients like garlic or onion powder, which are also high in fructans. Careful label reading is always advised when consuming pre-packaged goods on a low FODMAP diet.

How to Build a Low-FODMAP Mac and Cheese

Crafting a safe and delicious version of this comfort food from scratch is simpler than it seems. The key is to swap out the high-FODMAP components with suitable alternatives.

To make your own low-FODMAP mac and cheese, follow these steps:

Choose the right pasta: Use gluten-free macaroni, which is often made from rice, maize, or a blend of safe starches. Ensure the brand you choose does not contain any high-FODMAP additives.
Create a lactose-free sauce base: Prepare a roux with a low-FODMAP fat like butter or a plant-based alternative and a gluten-free flour. Use lactose-free milk, which is widely available.
Select low-FODMAP cheeses: Many aged, hard cheeses are naturally very low in lactose and safe for the diet. Great options include cheddar, parmesan, gruyere, and Swiss cheese.
Add flavor without the FODMAPs: Instead of garlic or onion powder, use garlic-infused oil, mustard powder, paprika, or fresh chives for savory depth.

Comparison: Kraft vs. Homemade Low-FODMAP Mac and Cheese


Feature	Kraft Macaroni and Cheese	Homemade Low-FODMAP Mac and Cheese
Pasta	Enriched wheat macaroni (High-FODMAP)	Gluten-free macaroni (Low-FODMAP)
Cheese Source	Powdered cheese mix with whey concentrate (High-FODMAP)	Aged cheddar, parmesan, or gruyere (Low-FODMAP)
Dairy	Butter and milk added during preparation	Lactose-free milk and butter (Low-FODMAP)
Flavoring	Contains milk fat, potential additives	Garlic-infused oil, mustard powder, chives (Low-FODMAP)
FODMAP Content	High in fructans and lactose	Very low to none (depending on ingredients)
Safety for IBS	Not recommended	Generally safe, following proper ingredient selection

Conclusion

While a nostalgic staple for many, Kraft macaroni and cheese is not a safe choice for those following a low FODMAP diet. The combination of wheat pasta and lactose-containing whey powder means it is high in FODMAPs and likely to trigger symptoms. Fortunately, it is easy to replicate the classic dish using low-FODMAP ingredients like gluten-free pasta, lactose-free milk, and aged cheeses. By choosing a homemade approach, you can enjoy a comforting bowl of mac and cheese without the gastrointestinal distress. For accurate, up-to-date information on the FODMAP content of foods, consult the official Monash University FODMAP Diet App.

Low-FODMAP Mac and Cheese Shopping List

Here is a quick list of low-FODMAP friendly ingredients to help you get started:

Gluten-free pasta (rice or corn-based)
Lactose-free milk
Aged cheddar cheese
Parmesan cheese
Gluten-free flour
Butter or plant-based spread
Garlic-infused olive oil
Mustard powder
Salt and pepper
Fresh chives or paprika for garnish

Tips for Making a Low-FODMAP Cheese Sauce

Whisk constantly when making the roux to prevent lumps.
Add milk gradually to maintain a smooth consistency.
Melt cheese off the heat to avoid a grainy texture.
Season generously with low-FODMAP spices like salt, pepper, paprika, and mustard powder.

What to do if you accidentally ate Kraft mac and cheese

If you have consumed Kraft mac and cheese while on the low FODMAP diet, don’t panic. Symptoms vary from person to person. Simply return to your regular low-FODMAP eating plan and monitor your symptoms. The incident can be a learning experience to help you better understand your tolerance levels for wheat and dairy. Remember to use the symptom diary in the Monash University FODMAP app to track your reaction.

Frequently Asked Questions

Wheat pasta is high in fructans, a type of FODMAP. Even though wheat is not a concentrated source, the quantity of pasta in a typical meal makes it a significant source of fructans.

No, Kraft's gluten-free mac and cheese is also not low FODMAP. While the pasta is gluten-free, the cheese sauce mix still contains high-FODMAP ingredients, such as whey, which contains lactose.

Whey protein isolate undergoes a more intensive filtration process that removes almost all the lactose, making it suitable for a low FODMAP diet. Whey protein concentrate, found in many processed foods, contains higher levels of lactose and is not suitable.

Many aged, hard cheeses are naturally low in lactose because it is removed during the cheese-making process. Safe options include aged cheddar, parmesan, gruyere, and Swiss cheese.

You can use garlic-infused olive oil, which contains the flavor but not the fructans, or opt for other low-FODMAP spices like mustard powder, paprika, or fresh chives.

To make a low-FODMAP cheese sauce, start by making a roux with butter or a plant-based spread and gluten-free flour. Gradually whisk in lactose-free milk and melt in aged cheddar or parmesan cheese.

You can find certified low FODMAP products by consulting the Monash University FODMAP Diet App, which lists foods that have been laboratory-tested and approved.