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What Cheeses Are Low FODMAP? (Low Lactose)

Last updated on May 27th, 2019 Authored by Alana Scott     Reviewed by Kate Watson (RD)
Low FODMAP Cheese

The good news is that the low FODMAP diet is not a dairy-free diet and you can enjoy low FODMAP cheese. However, you do need to avoid cheeses that contain high amounts of lactose. This means the trick is to choose naturally low lactose cheeses and to control your portion size.

Types of Cheeses

Did you know that natural, aged cheese normally contains less than 0.5g of sugar? During the manufacturing process most of the high FODMAP lactose is drained off with the whey (1). The small amount of lactose that is left in the curd is then transformed into lactic acid as the cheese ripens (1). This means aged cheeses only contain very small or trace amounts of lactose per serve (1). Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Harvati, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

The next category of cheeses are fresh unripened cheeses and these usually have lactose levels that are less than 5 grams (1). These unripened cheeses do not go through a long aging process which means that not all of the lactose in the curd converts into lactic acid (1). Cheeses in this category include Colby, Edam, Halomi, Cottage Cheese, Feta, or Cream Cheese. Most of these are still classed as low FODMAP cheeses or have low FODMAP serving sizes, however you will need to watch your portion sizes.

Finally, we have processed cheese foods and spreads. These are made by melting natural cheese and then adding dairy products like whey or milk (1). These products contain higher levels of lactose and can be high FODMAP (1).

How to Choose Low FODMAP Cheese

The lactose content is important when choosing low FODMAP cheese. There is a quick and easy way to check how much lactose is in your cheese by looking at the nutrition panel on the cheese label. The sugar in cheese is lactose – this means the lower the amount of sugar, the less lactose the cheese contains. This trick only works for cheese, as other lactose-containing products like milk or yoghurt can have added sugar.

From the table below it appears that the Monash University Low FODMAP App recommends cheese serving sizes that contain less than 1g of lactose per serve. This means when reading labels look for cheeses that contain 1g or less of lactose per serve.

Low FODMAP Cheese Options & Serving Sizes

Ready to find a delicious cheese to add to your low FODMAP diet? We’ve got you covered with a variety of low FODMAP cheese options. The table below is compiled from information from the Monash University low FODMAP app, as well as the Food Standards Australia New Zealand NUTTAB Database and USDA Natural Nutrient Database.

Lactose Content of Cheese
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
Harvati 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
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
Ricotta 0.27 – 2.0g Low FODMAP 40g, Moderate FODMAP at 120g

(Data sourced from: NUTTAB Database, 2010; USDA, 2015; Monash App, 2019).

Note on Lactose Content of Feta Cheese

There was one discrepancy in the lactose levels for feta cheese between the USA database and the Australia/New Zealand database. Feta cheese is listed as containing 0.1g lactose per 100g in the Australia/New Zealand database and 4g of carbohydrates (lactose) per 100g in the USDA database. The difference in lactose levels could be due to manufacturing processes. This means it is recommended that you check the nutrition label before purchasing your feta cheese and adjust your portion size as needed.

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Final Thoughts

Dairy products are an important part of a healthy diet and unless you are completely dairy intolerant there is no need to avoid them. While on the low FODMAP diet there are plenty of low FODMAP cheeses to choose from. Try adding them to your favourite salad, low FODMAP pizza, or have a slice of cheese on a rice cracker for a delicious snack.

 

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Andrews, J. Low-Level Lactose Foods. Wegmans. 2015. Retrieved from:http://www.wegmans.com/webapp/wcs/stores/servlet/CategoryDisplay?storeId=10052&catalogId=10002&langId=-1&identifier=CATEGORY_2942#labels. Retrieved: 2015-11-22. (Archived by WebCite® at http://www.webcitation.org/6dExQpmfl)

2. NUTTAB Database. Search Term: Cheese. Food Standards Australia New Zealand NUTTAB Database, 2010. 2010. Retrieved from:http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx. Retrieved on: 2015-11-22. (Archived by WebCite® at http://www.webcitation.org/6dEy2FLei)

3. USDA. National Nutrient Database – Search Term: Cheese. United States Department of Agriculture Agricultural Research Service. 2015. Retrieved from:http://ndb.nal.usda.gov/ndb/foods. Retrieved on: 2015-11-22. (Archived by WebCite® at http://www.webcitation.org/6dEyGiGqF)

4. Monash University. Monash Low FODMAP App. Monash University. 2015: iPhone version 1.5 (295). Retrieved from:http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html. Retrieved on: 2015-11-22. (Archived by WebCite® at http://www.webcitation.org/6dEyQwnG0)

Photo Credit: ‘Cheese‘ by Sea Wave licensed under Shutterstock Standard Image

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Comments

  1. Helen Kokemor says

    February 23, 2019 at 3:31 pm

    Is Monterey jack cheese low fodmap

    Reply
    • Alana ScottAlana Scott says

      February 23, 2019 at 11:35 pm

      Hi Helen,

      It looks like Monterey jack cheese only contains 0.5g of sugars per 100g grams. This meant it should be low FODMAP in a 50g serve. I hope that helps!

      Reply
  2. Jeff says

    April 6, 2019 at 2:43 am

    Can anyone tell me if asadero cheese is Low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      April 8, 2019 at 6:14 am

      Hi Jeff,

      We’ve just looked at the nutrition facts for asadero cheese. It looks like there is up to 3g of sugar (potentially lactose) per 100g. This means in the first phase of the low FODMAP diet we would suggest you limit your serve to 30g per meal.

      Reply
  3. Howard says

    June 9, 2019 at 11:48 pm

    can you comment on reduced fat provolone FODMP content

    Reply
    • Alana ScottAlana Scott says

      June 11, 2019 at 2:51 am

      Hi Howard,

      I’ve had a quick look and some brands like this one have 1g or less of sugar per serve: https://www.sargento.com/our-cheese/sliced-cheese/reduced-fat-sliced-cheese/sargento-sliced-reduced-fat-provolone-cheese

      This means the cheese should be low FODMAP in a 40g serve. I hope that helps!

      Reply
  4. Joan says

    August 23, 2019 at 7:35 am

    Alana, could you confirm which cheeses I can have please?
    I am on fodmap diet and also dairy free.

    Reply
    • Alana ScottAlana Scott says

      August 25, 2019 at 8:56 pm

      Hi Joan,

      The cheeses we recommend in this article are low lactose so suitable for the low FODMAP diet but do contain dairy (cow’s milk). If you need to be dairy free then you will need to look for a vegan cheese instead look for a soy-based one does not include onion, garlic or coconut flour in the ingredients. If you let me know what country you are in I might be able to recommend a brand of vegan cheese that is suitable.

      Reply
  5. David says

    October 29, 2019 at 10:29 pm

    Is velveeta cheese high fodmap or low?

    Reply
    • Alana ScottAlana Scott says

      October 30, 2019 at 5:51 am

      Hi David,

      Thanks for commenting. Low FODMAP cheeses have less than 1g of sugar (lactose) per serving. The nutrition label on Velvetta cheeses shows that there is 2g of sugar per serving. This means these cheeses might fall into the moderate or high FODMAP zone depending on the serving size. We would suggest you wait until you have tested your tolerance to lactose before using these products.

      Reply
  6. EMILY NEWMAN says

    January 19, 2020 at 2:58 am

    I have had reactions to the Cabot Seriously Sharp or Extra Sharp Cheddar (both white cheeses) 3 times in a row. I get constipated and my lower abdomen becomes sore for a couple of days. I have been on the low FODMAP diet for over a year (having no idea how to do more than one phase, I just eliminate everything to keep it simple) and I have been able to eat all cheese with no problem. Is there something different about this type of cheese that is irritating me?

    Reply
    • Alana ScottAlana Scott says

      January 20, 2020 at 1:54 am

      Hi Emily,

      I’ve just been looking at the nutrition labels for those cheese. They look like they would only be low FODMAP in 28g serves, so if you have more than that then your serve would have contained more lactose. This might have contributed to your symptoms.

      If your symptoms are now settled, then it’s definitely time to start phase two of the low FODMAP diet. We have some more information on that here: https://alittlebityummy.com/testing-fodmaps-how-does-the-reintroduction-phase-work/

      Or if you join our FODMAP Wellness Club we can help support you through the next phase of the low FODMAP diet with online courses, recipes and message support. You can find out more here: https://alittlebityummy.com/join-our-low-fodmap-club/

      Reply
  7. Leon says

    June 15, 2020 at 10:49 pm

    Is provolone cheese Low FODMAP? Also are these ingredients ok? INGREDIENTS: PASTEURIZED MILK, SALT, ANIMAL RENNET, CHEESE CULTURES. CONTAINS MILK.

    Reply
    • Alana ScottAlana Scott says

      June 22, 2020 at 3:28 am

      Hi Leon,

      Thanks for leaving a comment. Okay on your cheese does it say how many grams of sugar there is per 100g?

      If there is 1g or less of sugar per 100g then the cheese is considered low FODMAP and you should be able to enjoy it in a 40g serve.

      Reply
  8. Chris Mirkovich says

    July 19, 2020 at 6:28 pm

    is Raclette cheese a fodmap low cheese?

    Reply
    • Alana ScottAlana Scott says

      July 28, 2020 at 9:12 pm

      Hi Chris,

      That is a great question. I’ve been doing some research for you and it looks like raclette cheese contains less than 1 gram of super per 100g. This means that is should be low FODMAP in a 60g serve. We would suggest you try that serving size and see how you go.

      Reply
  9. Erin says

    November 29, 2020 at 3:53 pm

    Is Cheese Whiz considered low fodmap? I love it on my celery!

    Reply
    • Alana ScottAlana Scott says

      November 29, 2020 at 5:49 pm

      Hi Erin,

      Thanks for commenting. We’ve just been looking into Cheese Whiz products for you and it looks like they are potentially high FODMAP for lactose. That means we would suggest avoiding the product for a few weeks until you see if your symptoms settle. Then you can test your tolerance to the product after you’ve done your lactose challenge. We hope that helps!

      Reply
  10. Jane says

    December 13, 2020 at 7:01 am

    Is goats cheese low FODMAP

    Reply
    • Alana ScottAlana Scott says

      December 15, 2020 at 5:38 am

      Hi Jane,

      Small serves of goat cheese can be low FODMAP. Just check the nutrition label if there is 1g of sugar or less per 100g then you should be okay to have a 40g serve. We hope that helps.

      Reply
  11. Anthony says

    December 15, 2020 at 9:24 pm

    Can one assume these guidelines apply to IBS sufferers even if they’ve tested negative for lactose intolerance? That describes me.

    Reply
    • Alana ScottAlana Scott says

      December 15, 2020 at 9:44 pm

      Hi Anthony,

      In general the only FODMAP cheese contains is lactose. That means if you know you tolerate lactose well then you don’t need to worry about the type of cheese you eat or the serving size.

      Reply

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