The low FODMAP diet is not dairy-free, but rather focused on reducing foods high in lactose, the primary FODMAP in dairy. Many hard and aged cheeses are naturally low in lactose because most of the lactose is removed with the whey during cheesemaking and any remaining sugar is converted to lactic acid as the cheese ripens. This makes them a safe and satisfying option for most people on a low FODMAP diet.
Low FODMAP Cheese Categories
Aged and Hard Cheeses
Aged and hard cheeses are your best bet for a low FODMAP diet, often containing less than one gram of sugar per serving. Their low lactose content allows for larger serving sizes, sometimes up to 500 grams for some varieties according to Monash University, although portion control is always wise for fat intake.
- Cheddar: Naturally low-lactose, aged cheddar is a versatile staple.
- Swiss and Gruyere: These firm, nutty-flavored cheeses are excellent low FODMAP choices.
- Parmesan and Pecorino: Very hard and aged, these are virtually lactose-free and full of flavor.
- Gouda and Havarti: Aged varieties of these semi-soft cheeses are also naturally low in lactose.
- Monterey Jack: A mild, hard cheese that remains low FODMAP up to large serving sizes.
Fresh and Softer Cheeses (Portion Controlled)
While fresh cheeses are not aged as long and contain more lactose, many are still low FODMAP in controlled, small serving sizes. The Monash University app is the best tool for checking specific thresholds.
- Mozzarella: In a 40g serving, fresh mozzarella is low FODMAP. Check the label, as lactose content can vary.
- Feta: Made from sheep or goat's milk (which naturally contain lower lactose), it is low FODMAP in a 40g serving.
- Brie and Camembert: These soft, ripened cheeses are also typically fine in a 40g serving.
- Goat Cheese (Chèvre): Plain goat cheese is low FODMAP in small amounts, such as 1 tablespoon. Check labels for high-FODMAP flavorings.
- Ricotta and Cottage Cheese: These have specific low FODMAP serving sizes (around 2 tablespoons) and become moderate or high FODMAP in larger quantities.
Lactose-Free and Vegan Cheeses
For those who are highly sensitive or prefer to avoid dairy, there are excellent alternatives.
- Lactose-Free Dairy Cheeses: Many brands now offer lactose-free versions of standard cheeses like cheddar, cottage cheese, and cream cheese by adding the lactase enzyme.
- Vegan Cheeses: Plant-based cheeses made from sources like cashews or coconut milk can be low FODMAP, but it is crucial to check for high-FODMAP additives like garlic or onion.
The Lowdown on Cheese Processing and Lactose
The lactose content in cheese is primarily determined by two factors: aging and draining. During the cheesemaking process, bacteria consume the lactose and convert it into lactic acid. The liquid whey, which contains most of the lactose, is also drained off. Harder, more aged cheeses undergo a longer process, leaving very little lactose behind. Softer, fresh cheeses are processed quickly, retaining more moisture and, consequently, more lactose.
For most cheeses, you can be a savvy shopper by simply checking the nutrition label. On dairy products that don't have added flavorings or sweeteners, the 'Total Sugars' line reflects the lactose content. If this number is 1 gram or less per serving, the cheese is likely low FODMAP.
Comparison Table: Low FODMAP Cheeses
| Cheese Type | FODMAP Status | Typical Low FODMAP Serving Size | Notes |
|---|---|---|---|
| Cheddar (Aged) | Low FODMAP | Up to 500g (Monash) | A versatile and safe hard cheese. |
| Parmesan | Low FODMAP | Up to 500g (Monash) | Virtually lactose-free and intensely flavored. |
| Mozzarella (Fresh) | Low FODMAP (portion controlled) | 40g (1/4 cup) | Excellent for salads and pizzas in controlled amounts. |
| Feta | Low FODMAP (portion controlled) | 40g (1.5 oz) | Great crumbled over salads; often made from lower-lactose milk. |
| Ricotta | Low FODMAP (portion controlled) | 40g (2 tbsp) | Higher lactose, so strict portion control is necessary. |
| Cottage Cheese | Low FODMAP (portion controlled) | 40g (1/3 cup) | Higher lactose, so strict portion control is necessary. |
| Cream Cheese | Low FODMAP (portion controlled) | 40g (2 tbsp) | Use in limited amounts or opt for a lactose-free version. |
| Processed Cheese Slices | High FODMAP | Avoid | Often contain added milk solids and whey, increasing lactose. |
Conclusion: Enjoying Cheese on a Low FODMAP Diet
Contrary to popular belief, following a low FODMAP diet doesn't mean abandoning cheese altogether. The key is to understand which types of cheese are naturally low in lactose due to their aging and processing, and to be mindful of serving sizes for fresher, higher-lactose varieties. By prioritizing hard, aged cheeses and limiting portions of softer options, you can incorporate this flavorful food back into your diet without fear of digestive upset. Always be sure to check ingredient lists for hidden high-FODMAP additives, especially with processed and vegan alternatives. For definitive serving size information, consulting the Monash University FODMAP app is highly recommended. For further reading on managing IBS symptoms with diet, consider visiting Gastroenterology Consultants of San Antonio.
