What Cheeses Are Low FODMAP? (Low Lactose)

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.

(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.

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 500+ 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!