Written by Amy Kaczor MS RD LDN, Registered Dietitian

Is goat cheese a low FODMAP food?

Have you ever wondered if your favorite cheese is a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food? Generally speaking, dairy products contain lactose, including milk, yogurt, ice cream, and some cheeses. This FODMAP sugar can cause gastrointestinal discomfort and worsen symptoms such as abdominal cramping and diarrhea for those with IBS (irritable bowel syndrome). However, hard cheeses or age-ripened cheeses are typically low in lactose or can even be lactose-free (Monash University, n.d.).

Specifically, when it comes to goat cheese, goat’s milk contains almost as much lactose as regular cow’s milk. However, during goat cheese production, fermentation from goat’s milk significantly decreases the amount of lactose present in the product (Kurzrock, n.d.). Therefore, according to the Monash University FODMAP Diet app, one tablespoon or approximately 1.5 ounces of goat cheese is considered low FODMAP.

What are the health benefits of goat cheese?

Whether enjoyed on a burger, salad, or pasta dish, goat cheese is an excellent source of minerals such as magnesium, potassium, and calcium. In addition, it contains healthy fat molecules that encourage satiety and fullness with a meal. Research has also shown goat cheese to benefit gut health, lower inflammation, and protect against heart disease (Boyers, 2019).

Summary

This post aims to answer your questions regarding the low FODMAP diet and goat cheese as a low FODMAP food.

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Frequently asked questions about Fodmap. FODMAP FAQs | Monash FODMAP - Monash Fodmap. (n.d.). Retrieved April 22, 2022, from https://www.monashfodmap.com/about-fodmap-and-ibs/frequently-asked-questions/

Home. Sutter Health. (n.d.). Retrieved April 22, 2022, from https://www.sutterhealth.org/ask-an-expert/answers/lactose-intolerance-goat-cheese

Leaf Group. (n.d.). What are the health benefits of eating goat cheese? LIVESTRONG.COM. Retrieved April 22, 2022, from https://www.livestrong.com/article/402645-what-are-the-health-benefits-of-eating-goat-cheese/

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know