What Cheese Is Considered Low FODMAP?

Globally, over 65% of the population has reduced ability to digest lactose after infancy, affecting those on a low FODMAP diet. The lactose content, influenced by aging and manufacturing, determines what cheese is considered low FODMAP.

Quick Summary

Hard and aged cheeses are generally low in lactose, making them suitable for a low FODMAP diet, and softer cheeses or processed products may need to be avoided. Lactose-free dairy and vegan options are also available. This guide reviews what cheese is considered low FODMAP.

Key Points

• Aged Cheeses are Low FODMAP: Hard cheeses such as Parmesan, aged Cheddar, and Swiss are safe due to the aging process.

• Lactose is the Key Factor: Lactose, a disaccharide, is the main FODMAP in dairy. Aging significantly reduces its content.

• Check Nutrition Labels: Look for cheeses with 1 gram or less of sugar per serving to confirm low-FODMAP status.

• Portion Size Matters for Some Cheeses: Brie, Feta, and fresh Mozzarella are low FODMAP in smaller, moderate portions.

• Beware of Additives in Processed Cheese: Processed cheese spreads can contain high-FODMAP ingredients like onion or garlic powder.

• Lactose-Free is a Safe Alternative: Lactose-free products use a lactase enzyme to ensure they are low FODMAP.

• Vegan Cheeses Need Scrutiny: Some vegan cheeses contain high-FODMAP ingredients like cashews or inulin; always check the label.

Understanding FODMAPs and Cheese

FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are short-chain carbohydrates that can trigger digestive issues like IBS. The "D" in FODMAP stands for disaccharides, including lactose, the main carbohydrate in milk. The key to enjoying cheese on a low FODMAP diet involves understanding how it's made and its impact on lactose levels. The longer a cheese ages, bacteria break down more lactose, resulting in lower levels. Hard, mature cheeses are often the safest option for those monitoring FODMAP intake.

The Role of Aging in Reducing Lactose

During cheesemaking, milk separates into curds (solids) and whey (liquid). Most lactose remains in the whey, which is removed. For hard cheeses, aging lets bacteria ferment and consume the remaining lactose. A 40g serving of aged cheddar has much less lactose than fresh ricotta due to this process. Checking nutrition labels for cheeses with less than 1g of sugar per serving often indicates low FODMAP status.

Low FODMAP Cheese Options

Many delicious cheeses are safe to consume. These are usually hard, aged, or made to be low in lactose.

• Aged and Hard Cheeses: These are reliable choices because of the aging process.
  • Cheddar (aged)
  • Parmesan
  • Swiss
  • Havarti
  • Monterey Jack
  • Pecorino
  • Comte
  • Colby
• Soft Cheeses (in moderation): Some softer cheeses are tolerable in smaller portions, as suggested by the Monash FODMAP app.
  • Brie
  • Camembert
  • Feta (from cow, goat, or sheep milk)
  • Goat cheese (chevre)
• Lactose-Free Cheeses: Lactose-free versions of popular cheeses are available, made by adding the lactase enzyme to milk during production. Always check the ingredients for other high-FODMAP additives.

High and Moderate FODMAP Cheese Categories

Some cheeses and cheese products are high in lactose and should be limited or avoided during the diet's elimination phase.

• Fresh Cheeses: These are less aged, retaining more whey and lactose.
  • Ricotta (low FODMAP at a small serving of 40g, moderate at 80g).
  • Cottage cheese (lactose-free versions are available).
  • Cream cheese (lactose-free versions are available).
  • Haloumi (low FODMAP at a small serving of 50g, moderate at 100g).
• Processed Cheese Products: Processed spreads and slices may contain added milk solids that increase lactose content. Check the ingredients for added fillers or high-FODMAP flavorings like garlic or onion powder.

Comparison Table: Low vs. High FODMAP Cheeses

Cheese Type	FODMAP Level	Notes	Typical Serving Size (low FODMAP)
Cheddar (aged)	Low	Lactose content is very low due to aging.	40g
Parmesan	Low	Very hard and aged, with minimal lactose.	40g
Brie	Low (moderate portion)	Can be tolerated in smaller amounts.	40g
Mozzarella	Low	Fresh Italian-style mozzarella is fine in portion.	40g
Feta	Low (moderate portion)	Contains some lactose, so portion is key.	40g
Ricotta	Moderate	Higher in lactose than aged cheeses.	40g
Cottage Cheese	Moderate/High	High in lactose unless labeled 'lactose-free'.	Lactose-free versions available
Cream Cheese	Moderate/High	Higher lactose content; use lactose-free variety.	Lactose-free versions available

Reading Labels and Sourcing Options

When buying cheese for a low FODMAP diet, read labels carefully. Look for cheeses with less than 1 gram of sugar or carbohydrates per serving. Consider vegan cheese alternatives, but be aware of high-FODMAP additives in plant-based products, such as certain nuts or starches. Some plant-based cheeses are Monash-certified low FODMAP; always check the ingredients or use the Monash app for confirmation. Several companies, like Green Valley Organics, offer lactose-free dairy products.

Conclusion: Finding the Right Cheese for Your Needs

Managing FODMAPs doesn't mean you can't have cheese. Since lactose is the primary FODMAP in dairy, you can make informed choices based on the cheese's production process. Aged and hard cheeses are great choices, while fresh cheeses and processed spreads require moderation or lactose-free alternatives. Pay attention to portion sizes and read nutritional labels for a gut-friendly experience. By focusing on low-lactose options and monitoring your tolerance, you can enjoy cheese without digestive distress.

Consult a registered dietitian or use resources like the Monash University FODMAP Diet app for more detailed information on food tolerances and portion sizes.

Frequently Asked Questions

Is cheddar cheese low FODMAP?

Yes, aged cheddar cheese is low FODMAP because the lactose breaks down during aging. A typical 40g serving is well-tolerated.

Can I have mozzarella on a low FODMAP diet?

Fresh Italian-style mozzarella is low FODMAP in controlled, smaller portions (around 40g). It contains more lactose than aged cheese, so portion control is important.

What about feta cheese on a low FODMAP diet?

Feta cheese is low FODMAP in a 40g serving. Though a soft cheese, it's generally tolerable in moderation.

Are cream cheese and cottage cheese low FODMAP?

Traditional cream cheese and cottage cheese are typically high in lactose and should be limited or avoided. Many companies offer lactose-free versions, safe for the low FODMAP diet.

Do I need to avoid all dairy on a low FODMAP diet?

No, you don't need to avoid all dairy. Only products high in lactose, the 'D' in FODMAP, need to be managed. Hard cheeses and lactose-free products are good low-FODMAP choices.

How can I tell if a cheese is low in lactose?

Check the nutrition label. If the cheese has 1 gram or less of sugar (representing lactose) per serving, it is considered low FODMAP.

Are vegan cheeses always low FODMAP?

Not necessarily. Vegan cheeses may contain high-FODMAP ingredients like soy, certain starches, or flavorings. Always check the ingredients list.