Understanding What Cheese Is OK on a Low FODMAP Diet

October 12, 2025 •

4 min read

Over 65% of the global population has some degree of lactase non-persistence, making lactose a significant trigger for digestive issues. If you follow this specialized diet, knowing what cheese is ok on a low FODMAP diet is essential for managing your symptoms without sacrificing flavor.

Quick Summary

Aged and hard cheeses are typically low in lactose and suitable for a low FODMAP diet, while fresh and soft varieties are often higher and require strict portion control. Many lactose-free and vegan alternatives also exist. Always check product labels and refer to official resources for portion sizes.

Key Points

Aged is Best: Hard, aged cheeses like cheddar, Parmesan, and Swiss are naturally low in lactose due to the aging process and are generally well-tolerated on a low FODMAP diet.
Portion Control for Softer Cheeses: Softer, fresher cheeses like Brie, feta, and mozzarella can be low FODMAP but require strict adherence to smaller, tested portion sizes (typically 40g).
Lactose-Free is a Safe Option: Many brands now offer lactose-free versions of cheeses like cottage cheese and cream cheese, which are safe for the diet.
Avoid Processed Cheese and High-Lactose Varieties: Steer clear of processed cheese slices and very high-lactose cheeses like ricotta and cottage cheese unless they are certified lactose-free.
Read Nutrition Labels: Check the 'sugar' or 'carbohydrate' content on labels, aiming for 1 gram or less per serving to confirm low-lactose status for untested cheeses.
Individual Tolerance Varies: While general guidelines exist, an individual's tolerance to lactose varies. Use the reintroduction phase of the diet to determine your specific tolerance levels.

The Science Behind Cheese and FODMAPs

When navigating a low FODMAP diet, the primary concern with cheese is its lactose content, which is a type of disaccharide (the 'D' in FODMAP). The key to including cheese in your diet lies in understanding the cheese-making process. The longer a cheese is aged, the more time bacteria have to feed on and break down the lactose, converting it into lactic acid. This process is why hard, aged cheeses are naturally lower in lactose and are often well-tolerated by individuals with lactose sensitivities.

Conversely, fresh, unripened cheeses have a shorter production time and retain more of their whey—the liquid part of milk that contains most of the lactose. This results in a higher lactose content per serving, making careful portion control crucial.

Low FODMAP Aged and Hard Cheeses

For those on a low FODMAP diet, aged and hard cheeses are the most reliable options. They undergo a long ripening process that significantly reduces their lactose content, often to trace amounts. These cheeses provide a rich source of calcium and protein without causing digestive distress for most individuals. Here is a list of excellent choices:

Cheddar: Aged cheddar, especially sharp varieties, is naturally very low in lactose and safe in generous serving sizes, according to Monash University.
Parmesan: A staple for adding flavor, Parmesan is aged for a long time, making it virtually lactose-free.
Swiss: Another long-aged cheese, Swiss is a safe and delicious option.
Colby: A semi-hard cheese that is also considered low FODMAP.
Gruyere: This hard Swiss cheese is also naturally low in lactose.
Gouda: Aged Gouda varieties are excellent choices for a low FODMAP diet.

Soft Cheeses and Portion Control

While fresh cheeses are higher in lactose, they can often be enjoyed in smaller, controlled portions during the elimination phase of the diet. The key is to adhere to the serving sizes recommended by reliable sources like the Monash University FODMAP Diet App.

Feta: This tangy cheese, often made from sheep or goat's milk, is low FODMAP in a 40g portion.
Brie and Camembert: These soft, ripened cheeses can be enjoyed in a standard serving size of 40g.
Mozzarella: Fresh mozzarella has a low FODMAP serving size of 40g.
Goat Cheese (Chevre): Plain goat cheese is low FODMAP in a 40g serving.

Lactose-Free and Vegan Cheese Alternatives

For those who prefer to completely avoid lactose or follow a vegan diet, there are many fortified alternatives available. When choosing these, it's vital to check the ingredients list for other high FODMAP additives like garlic powder, onion powder, or inulin.

Lactose-Free Dairy Cheeses: Brands like Green Valley Creamery, Cabot Creamery, and Arla produce lactose-free versions of cottage cheese, cream cheese, and cheddar that are suitable for a low FODMAP diet.
Vegan Cheese Alternatives: Plant-based cheeses from brands such as Violife and Miyoko's Creamery offer dairy-free options. Always read the label to ensure no high-FODMAP ingredients have been added.

High FODMAP Cheeses to Avoid

Some cheeses are consistently high in lactose and should be avoided, especially during the elimination phase. These often include cheeses that are fresh, creamy, or processed with added milk solids.

Ricotta: Contains higher levels of lactose and is moderate FODMAP at 80g.
Cottage Cheese: High in lactose and considered moderate FODMAP at 60g. Lactose-free versions are a safe alternative.
Cream Cheese: High in lactose and moderate FODMAP at 80g. Opt for lactose-free cream cheese or a small portion of a firm goat cheese.
Processed Cheese Slices (e.g., American Cheese): Often contain added milk solids and other ingredients that increase their FODMAP content.

Label Reading and Self-Assessment

Beyond checking the cheese type, reading the nutrition label is a powerful tool. The 'sugar' content on a cheese label (assuming no added sweeteners) reflects its lactose content. A product with 1 gram or less of sugar per serving is likely low FODMAP for that portion size, according to Monash University's threshold. Keep in mind that fat can also be an IBS trigger for some, so paying attention to fat content is also a good practice. Individual tolerance levels vary, and what works for one person may not for another. For a structured approach to identifying your personal triggers, the challenge phase of the low FODMAP diet is essential.

Comparison of Cheeses on a Low FODMAP Diet


Cheese Type	Lactose Content	Low FODMAP Status	Typical Serving Size (Monash Guide)	Notes
Aged Cheddar	Very Low	Green (Safe)	40g; can be consumed in larger amounts	Excellent for cooking and snacking.
Parmesan	Very Low	Green (Safe)	40g; remains low in FODMAPs up to 500g	A flavorful, low-risk option.
Brie/Camembert	Moderate-Low	Green (Limited)	40g per serving	Stick to the recommended portion size.
Feta	Moderate-Low	Green (Limited)	40g per serving	Check labels for added ingredients in flavored feta.
Mozzarella (Fresh)	Moderate-Low	Green (Limited)	40g per serving	Great for salads, but don't overdo it.
Ricotta	Higher	Green (Limited)	40g per serving; moderate at 80g	Very small portion size to stay in the green.
Cottage Cheese	Higher	Green (Limited)	40g per serving; moderate at 60g	Lactose-free versions are a better choice.
Lactose-Free Cheese	None	Green (Safe)	Varies by brand; check labels	Widely available and suitable for all phases.

Conclusion

Successfully navigating what cheese is ok on a low FODMAP diet depends on choosing aged, hard varieties or sticking to strict portion limits for fresh and soft cheeses. The low FODMAP diet is not dairy-free, and many cheeses can be enjoyed safely as part of a gut-friendly plan. Utilizing reliable resources like the Monash app and learning to read nutrition labels for lactose content will empower you to make informed decisions. Experimenting with lactose-free and vegan cheese alternatives can also expand your culinary options while managing your symptoms. By prioritizing low-lactose options and practicing portion control, you can continue to savor the delicious taste of cheese without compromising your digestive comfort.

Visit Monash University's website for more information on the low FODMAP diet and its phases.

Frequently Asked Questions

Cheeses are low in FODMAPs, specifically lactose, due to the aging process. During aging, bacteria consume the lactose in the milk, converting it to lactic acid. The longer a cheese is aged, the lower its lactose content will be.

Yes, fresh mozzarella can be consumed on a low FODMAP diet, but portion control is essential. Monash University has certified a serving size of 40g as low FODMAP.

Most aged cheddar cheese is naturally very low in lactose and considered safe in standard serving sizes, often much larger than other cheeses. Monash University states that cheddar remains low in FODMAPs up to a serving of 500g.

No, not all goat's milk cheeses are low FODMAP. While goat milk naturally has slightly lower lactose than cow's milk, cheeses like plain chevre are low FODMAP in a 40g serving, but others may be higher depending on their processing.

Lactose intolerance is the inability to digest lactose (a carbohydrate) due to a lack of the enzyme lactase. Casein sensitivity or allergy is an immune reaction to casein (a protein) in milk. The low FODMAP diet only addresses lactose, not casein, so casein sensitivity is a separate issue to be aware of.

For most cheeses, you can check the nutrition label for the 'sugar' or 'carbohydrate' content per serving. If it lists 1 gram or less of sugar and has no added high-FODMAP sweeteners, it is likely low FODMAP.

Regular cream cheese is high in lactose and considered moderate FODMAP at an 80g serving size. It is best to avoid it during the elimination phase or choose a certified lactose-free cream cheese.