The low FODMAP diet focuses on restricting Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can be poorly absorbed in the small intestine. For individuals with digestive sensitivities like Irritable Bowel Syndrome (IBS), the disaccharide of concern in dairy is lactose, the natural sugar found in milk. Navigating the dairy aisle to find safe cheese options can be complex because the lactose content varies widely based on how each cheese is produced. Understanding the science behind cheesemaking is the first step to confidently selecting cheeses that are low in this particular FODMAP.
How Lactose Content Changes During Cheesemaking
Lactose is the primary FODMAP in dairy products, and its presence in cheese is significantly reduced by the manufacturing process. The initial step involves adding a bacterial culture to milk, which consumes the lactose and converts it into lactic acid. This fermentation process is responsible for much of the initial reduction in lactose content.
An enzyme is then introduced to separate the milk into solid curds and liquid whey. Since most of the lactose is soluble, it drains away with the whey, further concentrating the protein and fat in the remaining curd. For aged, hard cheeses, the subsequent pressing and long maturation periods allow any residual lactose to be broken down completely by the continuing action of the bacterial cultures.
Cheeses That Are Safe for Low FODMAP Diets
Cheeses that are naturally low in lactose are excellent choices for a low FODMAP diet, primarily including hard and aged varieties. Parmesan and aged Cheddar are among the safest options, often containing less than 0.5 grams of sugar per serving.
Other hard and semi-hard cheeses like Swiss, Gruyère, Monterey Jack, and Colby also typically have extremely low to trace levels of lactose, making them suitable choices. Furthermore, certain soft cheeses with a white rind, such as Brie and Camembert, are also considered low FODMAP in standard serving sizes. This is because the surface-ripening process also contributes to the breakdown of lactose, similar to the aging of hard cheeses.
Feta cheese, which is often made from a blend of sheep’s and goat’s milk, is also a safe option in moderation. Goat and sheep milk naturally contain slightly less lactose than cow’s milk, and the brining process of feta further contributes to its low FODMAP status. For those who prefer non-dairy options, many lactose-free cheeses are available and are considered low FODMAP, but it remains important to check the label for other high-FODMAP additives like inulin or high-fructose corn syrup.
Cheeses to Strictly Avoid
Cheeses that are high in moisture and have not been aged sufficiently tend to retain higher levels of lactose and should be avoided or strictly limited. Fresh, unripened cheeses like Ricotta, Cottage Cheese, and Cream Cheese fall into this category because the production process is rapid, leaving less time for lactose conversion, resulting in a significantly higher FODMAP load compared to aged varieties.
For example, Cottage Cheese and Ricotta can contain between one and five grams of lactose per serving, which is enough to trigger symptoms for sensitive individuals. Fresh Mozzarella is another cheese that should be limited, as its high moisture content means more whey, and thus more lactose, is retained in the final product. Additionally, processed cheese products, such as cheese spreads and American-style slices, are often high in lactose. These products frequently contain added dairy ingredients like milk solids, whey, or milk protein concentrates, which significantly increase the overall lactose content.
Importance of Serving Size
Even when selecting naturally low-lactose cheeses, consuming a very large quantity can still push the total FODMAP intake above an individual’s tolerance threshold. The standard recommended serving size for most low FODMAP cheeses, such as Cheddar and Parmesan, is approximately 40 grams, or about 1.4 ounces.
This serving size ensures the intake of lactose remains under the low FODMAP threshold of less than one gram per serving. For cheeses that are considered moderate FODMAP in larger amounts, like Cottage Cheese or Cream Cheese, the low FODMAP serving size is much smaller, such as one to two tablespoons. Adhering to these measured portions is a necessary strategy to enjoy cheese while maintaining digestive comfort.