What is the best shredded cheese for IBS? A low-lactose guide

November 29, 2025 •

4 min read

According to Johns Hopkins Medicine, around 33% of individuals with IBS also experience lactose intolerance. This sensitivity makes selecting the right dairy crucial, which is why identifying what is the best shredded cheese for IBS can significantly reduce symptoms for many people.

Quick Summary

Aged hard cheeses like cheddar and parmesan contain very low lactose, making them the most suitable shredded cheese choices for IBS. Portions must be monitored due to fat content, and processed cheeses with added ingredients should be avoided. Lactose-free alternatives are also available.

Key Points

Choose Aged Hard Cheeses: Aged hard cheeses like cheddar and parmesan are the best choice for IBS due to their naturally low lactose content.
Shred Your Own Cheese: Avoid pre-shredded cheese, as it may contain anti-caking agents and additives that can irritate the gut.
Monitor Portion Sizes: Even low-lactose cheese can cause symptoms if consumed in large amounts due to its high fat content.
Avoid Processed Cheese: Stay away from processed slices and spreads, which often contain added whey and milk solids that increase lactose.
Check Labels for Sugar: Look for cheeses with less than 1g of sugar per serving, as this is a good indicator of low lactose.
Explore Lactose-Free Brands: If you are highly sensitive, consider brands that offer certified lactose-free shredded cheese options.

Understanding Lactose and IBS

Lactose is the primary carbohydrate found in milk and many dairy products. For individuals with lactose intolerance, the body doesn't produce enough of the lactase enzyme needed to break down this sugar. When undigested lactose reaches the large intestine, it is fermented by gut bacteria, leading to common IBS symptoms such as bloating, gas, abdominal pain, and diarrhea. The FODMAP diet, often used to manage IBS, specifically restricts lactose. However, the cheese-making process can dramatically alter a product's lactose content, making some varieties perfectly safe for a sensitive digestive system.

The Aging Process: Why Hard Cheeses are Best

The key to finding an IBS-friendly cheese lies in the aging and manufacturing process. Hard, aged cheeses are naturally lower in lactose because bacteria consume the lactose and convert it into lactic acid during fermentation. The longer the cheese is aged, the lower its lactose content will be. Furthermore, most of the liquid whey, which contains a high concentration of lactose, is drained off during production. This leaves behind a solid curd that is very low in the triggering sugar. This is why aged hard cheeses are so often recommended for those on a low-FODMAP diet.

The Best Aged Cheeses for Shredding

For those seeking the best shredded cheese for IBS, the following aged varieties are excellent choices that are naturally low in lactose and are often well-tolerated:

Aged Cheddar: A classic choice, aged cheddar is very low in lactose, especially varieties aged for a longer period.
Parmesan (Parmigiano-Reggiano): This cheese is an ideal option, containing virtually no lactose. It adds a salty, umami flavor to dishes and is a staple in low-FODMAP cooking.
Swiss: Known for its nutty flavor and distinct holes, Swiss cheese is another aged option that is very low in lactose.
Gruyere: A hard, yellow Swiss cheese, Gruyere is also low in lactose and melts beautifully, making it excellent for shredded applications.
Monterey Jack and Colby: These are also considered low-FODMAP in specific serving sizes, offering milder flavor profiles.

The Problem with Processed and Pre-Shredded Cheeses

While convenient, many pre-shredded and processed cheese products should be approached with caution by IBS sufferers. Some contain additives and anti-caking agents that can potentially cause irritation. Additionally, processed cheese spreads and slices often have high-lactose dairy ingredients like whey or milk solids added back in, which significantly increases their FODMAP load. The safest bet is to purchase a block of an aged, hard cheese and shred it yourself at home.

Portion Control is Key

Even with low-lactose cheeses, portion size is a critical consideration for managing IBS symptoms. Cheese is naturally high in fat, and high-fat meals can sometimes trigger symptoms like gas and abdominal pain, even in the absence of lactose. For this reason, Monash University, a leading authority on the low-FODMAP diet, often recommends a standard serving size of around 40 grams for most cheeses. Keeping a food diary can help you determine your personal tolerance level for fat and lactose.

How to Choose IBS-Friendly Shredded Cheese at the Store

When navigating the dairy aisle, follow these tips to ensure you make a gut-friendly choice:

Opt for Aged Hard Cheeses: Look for blocks of cheese with names like 'aged cheddar', 'parmesan', 'swiss', or 'gruyere'.
Shred It Yourself: Buy cheese in a block and shred it at home. This avoids anti-caking agents and potential hidden FODMAPs in pre-shredded bags.
Check the Nutrition Label: If unsure, check the label for sugar content. Monash guidelines suggest a cheese with less than 1 gram of sugar per serving is likely low in lactose.
Avoid Processed Cheese: Steer clear of cheese slices and spreads, as they often contain added high-lactose ingredients.
Consider Lactose-Free Brands: Brands like Green Valley, Cabot Creamery, and Arla offer certified lactose-free shredded and block cheese options.

Low FODMAP Shredded Cheese Comparison


Cheese Type	Lactose Content	FODMAP Status	Notes
Aged Cheddar	Very Low	Low FODMAP	Long aging removes most lactose. Safest choice.
Parmesan	Trace to Zero	Low FODMAP	Contains virtually no lactose. Excellent for flavor.
Swiss	Very Low	Low FODMAP	High in flavor, low in lactose.
Monterey Jack	Very Low	Low FODMAP	Mild flavor, low lactose.
Mozzarella	Low	Low FODMAP (portion dependent)	Best to choose fresh or buffalo mozzarella in moderate portions.
Feta	Low	Low FODMAP (portion dependent)	Made from goat's or sheep's milk, which is naturally lower in lactose. Portion size is key.
Processed Slices	High	High FODMAP	Often contains added dairy solids and whey. Avoid.
American Cheese	High	High FODMAP	Similar to processed slices, contains added dairy. Avoid.

Conclusion: Making the Right Choice for Your Gut

Navigating the world of dairy with IBS doesn't mean giving up on cheese altogether. The best shredded cheese for IBS is generally an aged, hard variety, like a sharp cheddar or parmesan, which is naturally low in lactose. By prioritizing hard cheeses, shredding your own from a block, watching portion sizes to manage fat intake, and checking labels for added ingredients, you can safely enjoy the flavor and texture of cheese without triggering digestive distress. Personal tolerance is paramount, so always pay attention to your body's response and consult a healthcare professional for personalized dietary advice. You can also explore options from brands specializing in lactose-free dairy to ensure a symptom-free experience.

Johns Hopkins Medicine offers an informative overview of diet management for IBS.

Frequently Asked Questions

Aged cheeses are better for IBS because the natural bacteria used in the aging process consume and break down most of the lactose, the sugar found in milk. The longer the cheese ages, the lower the lactose content becomes, making it less likely to trigger symptoms.

It is not recommended to consume pre-shredded cheese if you have IBS, as many brands add starches, anti-caking agents, or other additives to prevent clumping. For the safest option, buy a block of aged cheese and shred it yourself to avoid potential irritants.

Yes, aged cheddar cheese is generally considered safe for individuals with IBS because its long aging process significantly reduces the lactose content. However, as with any high-fat food, portion control is important to prevent symptoms related to fat intake.

Fresh mozzarella is lower in lactose than many other fresh cheeses and can be tolerated by some individuals with IBS, especially in small, monitored portions. Buffalo mozzarella often has lower lactose than standard cow's milk mozzarella. Always check your personal tolerance.

A simple way to check if a cheese is low in lactose is to look at the 'Sugars' line on the nutrition label. If the sugar content is 1 gram or less per serving, it is likely low enough in lactose to be tolerated on a low-FODMAP diet.

Yes, for some people with IBS, the high fat content in cheese can be a non-FODMAP trigger, potentially affecting gut motility and leading to symptoms like gas and cramping. This is another reason why portion control is essential.

Yes, some brands like Green Valley and Cabot Creamery offer lactose-free shredded cheese alternatives. Vegan options like Daiya and Violife are also naturally dairy-free and can be used, but always check for other high-FODMAP ingredients.