Burrata is generally low FODMAP in small servings. A 50-gram portion (roughly a quarter of a standard ball) contains little enough lactose to be tolerable for most people following a low FODMAP diet. That said, burrata is a fresh cheese with a creamy center, which means it retains more lactose than aged cheeses like cheddar or parmesan.
Why Lactose Matters on a Low FODMAP Diet
Lactose is the specific FODMAP in dairy products. It’s a sugar that requires an enzyme called lactase to digest, and people with IBS or lactose malabsorption often produce too little of it. When undigested lactose reaches the large intestine, gut bacteria ferment it, producing gas, bloating, and sometimes diarrhea.
Not all cheeses contain the same amount of lactose. Hard, aged cheeses like parmesan and aged cheddar have almost none because bacteria break down lactose during the long aging process. Fresh, soft cheeses like ricotta, cottage cheese, and cream cheese retain more. Burrata falls into the fresh category, but its lactose content is still relatively low: roughly 1 to 2 grams per 100 grams of cheese.
How Much Burrata You Can Eat
A portion of about 50 grams of burrata is considered a safe low FODMAP serving for most people. That’s roughly two to three tablespoons of the creamy interior and outer shell combined, or about a quarter of a typical 200-gram burrata ball. At that size, you’re looking at somewhere around 0.5 to 1 gram of lactose, which falls well within the threshold most people on a low FODMAP diet can handle without symptoms.
If you’re in the elimination phase of the diet (the strictest stage), sticking to that 50-gram limit is a reasonable guideline. During the reintroduction phase, you may find you can tolerate more, since individual lactose thresholds vary widely. Some people with IBS handle up to 12 grams of lactose in a single sitting without problems.
Burrata vs. Other Fresh Cheeses
Burrata is actually a better choice than several other fresh cheeses if you’re watching your FODMAP intake. Ricotta, for example, tends to have higher lactose levels (around 3 to 5 grams per 100 grams depending on the brand), and cottage cheese can be even higher. Cream cheese sits in a similar range to burrata and is also generally tolerated in small amounts.
The reason burrata stays relatively low in lactose despite being fresh is the cheesemaking process. Even though burrata isn’t aged for months like a hard cheese, the curds are stretched and worked in hot water, which drains off a significant amount of whey, and whey is where most of the lactose lives. The creamy stracciatella filling inside the burrata ball does contain cream, which adds a small amount of lactose back in, but cream itself is lower in lactose than milk.
Tips for Eating Burrata on a Low FODMAP Diet
- Weigh your portion. Burrata is easy to overeat because it’s so rich and delicious. A kitchen scale takes the guesswork out of staying near 50 grams.
- Check the ingredients. Some commercially produced burrata contains added milk or cream in amounts that could increase the lactose content. Simple ingredient lists (milk, cream, rennet, salt) are ideal.
- Watch what you pair it with. Burrata is often served with tomatoes, olive oil, and basil, all of which are low FODMAP. But it also commonly appears alongside garlic-infused bread, honey, or stone fruits, which can add FODMAPs from other categories (fructans or excess fructose).
- Consider lactase supplements. If you find that even small amounts of fresh cheese bother you, taking a lactase enzyme tablet before eating can help break down the lactose before it reaches your gut.
The Creamy Center vs. the Outer Shell
Burrata has two distinct parts: the firm mozzarella-like outer shell and the soft, creamy stracciatella filling. The outer shell is essentially fresh mozzarella, which Monash University (the group that developed the FODMAP system) has tested and rated as low FODMAP at 40 grams. The inner filling is a mix of shredded mozzarella curds and cream, so it carries slightly more lactose per gram than the shell alone. In practice, the difference is small enough that a 50-gram mixed serving remains well-tolerated, but if you’re particularly sensitive, leaning toward more of the outer shell and less of the filling gives you an extra margin of safety.