Cheeses To Enjoy While On The Low FODMAP Diet

Cheeses To Enjoy While On The Low FODMAP Diet

The good news is that you can eat low FODMAP cheese and the low FODMAP diet does not forbid dairy products. You should stay away from cheeses with a lot of lactose, though. This means that the key is to choose cheeses that are naturally low in lactose and to eat in moderation.


Different Types of Cheese

Are you aware that aged, natural cheese often has less than 0.5g of sugar? The majority of the high FODMAP lactose is drained out with whey during the manufacturing process. As the cheese ripens, the little lactose that is still present in the curd is converted to lactic acid. Accordingly, aged cheeses only have a trace or extremely small levels of lactose in each serving. Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, and Parmesan are examples of aged cheeses. People with lactose intolerance typically tolerate these low FODMAP cheese options well.

Fresh, unripened cheeses fall into the next category and often contain lactose levels of less than 5 grams. Since the maturing process for these unripened cheeses is short, not all of the lactose in the curd turns into lactic acid. Colby, Edam, Halomi, Cottage Cheese, Feta, or Cream Cheese are among the cheeses in this group. You will need to check your portion amounts even though the majority of these are still considered low FODMAP cheeses or have low FODMAP serving sizes.

Lastly, the processed cheese spreads and snacks. These are produced by combining melted natural cheese with milk or whey and baking them. These goods have greater lactose content and may have high FODMAP levels.


Choosing Low FODMAP Cheese when Buying

Considering the lactose concentration is crucial when selecting low FODMAP cheese. By looking at the nutrition information on the cheese label, you may quickly and easily determine how much lactose is in your cheese. Lactose is the sugar in cheese, which implies that the less sugar present, the less lactose the cheese contains. Since milk and yogurt may have added sugar, this approach only applies to cheese.

According to the table below, Monash University Low FODMAP App advised cheese serving sizes with less than 1g of lactose per serve. This means that you should look for cheeses with 1g or less lactose per serve on the labels.


Low FODMAP Cheese & Serving Sizes

Are you prepared to include delectable cheese in your low FODMAP diet? With a range of low FODMAP cheese alternatives, we have you covered. The data in the table below was gathered from the Food Standards Australia New Zealand NUTTAB Database, the USDA Natural Nutrient Database, and the Monash University low FODMAP app.


Low FODMAP Cheese

Lactose per 100g

Recommended Serving Size

Blue Cheese

0 – 0.5

Not tested but considered low FODMAP at 40g

Camembert Cheese

0.1g – 0.46

Low FODMAP serve 40g

Cheddar Cheese

0.1g – 0.48

Low FODMAP serve 40g

Cheshire Cheese

0.0g

Not tested but considered low FODMAP at 40g

Cheese, soft, white, mould coated (brie & camembert)

0.1g – 0.46g

Low FODMAP serve 40g

Colby Cheese

0.1g – 0.69g

Low FODMAP serve 40g

Creamed Cottage Cheese

1.9g – 2.67g

Low FODMAP serve 40g (2 tablespoons). Some cottage cheese might be lower in lactose than others so check the labels. Larger serves contain moderate FODMAPS.

Feta Cheese (cows milk or sheep & cows milk)

0.1g to 4.09

Low FODMAP serve 40g (See note below about lactose levels)

Pecorino Style Cheese

0.2g

Low FODMAP serve 40g

Swiss Cheese

0.0g – 0.1g

Low FODMAP serve 40g

Havarti

0.1g

Low FODMAP serve 40g

Jack Monterey

0.1g

Low FODMAP serve 40g

Manchego Cheese

0.1g

Low FODMAP serve 40g

Romano Style

0.2g – 0.73g

Not tested but could be considered low FODMAP

Mozzarella Cheese

0.1g – 1.0g

Low FODMAP serve 40g

Parmesan

0.0 – 0.07

Not tested but considered low FODMAP. Suggested serve 40g.

Moderate FODMAP Cheese

Lactose per 100g

Recommended Serving Size

Edam Cheese

0.0g – 1.43g

Not tested but depending on the product lactose level and serve it could contain moderate FODMAPs

Cream Cheese

2.5g – 3.76

Low FODMAP at 2 tablespoons. Moderate FODMAP at 80g

Gouda Cheese

0g – 2.22g

Not tested but depending on the product lactose level and serve it could contain moderate FODMAPs

Haloumi

1.8g

Low FODMAP serve 40g, Moderate FODMAP at 60g

Queso Fresco Cheese

2.98g

Low FODMAP serve 40g, Moderate FODMAP serve 120g

Quark cheese (low fat)

2.9g

Low FODMAP serve 2 tbsp, Moderate FODMAP serve 3 tbsp

 (Source: USDA 2015, NUTTAB Database, Monash App 2019)

 

Note on Feta Cheese's Lactose Content

Between the USA database and the Australia/New Zealand database, there was one difference in the lactose content of feta cheese. In the Australia/New Zealand database, feta cheese is reported as containing 0.1g lactose per 100g while in the USDA database it contains 4g of carbs (lactose) per 100g. Processes used in manufacturing could be the cause of the variations in lactose levels. This implies that it is advised that you review the nutrition information before buying any feta cheese and modify your serving size as necessary.


Key Takeaways

Unless you are severely sensitive to dairy, there is no need to eliminate dairy products because they are a vital component of a healthy diet. There are many low FODMAP cheese options available for those following the low FODMAP diet. To make a delightful snack, try adding them to your favorite salad, a low-FODMAP pizza, or a slice of cheese on a rice cracker.

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