For cheese lovers, digestive issues can be a real nuisance, especially for those with IBS. But don’t worry, there’s good news. You don’t have to stop eating cheese completely. What you need is knowledge about which cheeses are low in FODMAP and which are high in FODMAP. By consuming low FODMAP cheese, you can enjoy cheese without worrying about symptoms.
In this comprehensive guide, we’ll explore the causes of some low-FODMAP cheeses. We’ll also provide a list of cheeses that are safe or low in FODMAP. We’ll also provide practical tips for enjoying cheese while keeping your stomach healthy and calm.
What is Low FODMAP Cheese?
FODMAPs are short-chain carbohydrates that are poorly absorbed by the intestines, causing gas, bloating, and discomfort for those with IBS. Therefore, low FODMAP cheeses are cheeses with a low content of fermentable carbohydrates, making them easier to digest.
The key lies in their lactose content. Hard and aged cheeses are typically low in lactose, making them naturally low in FODMAPs. Conversely, soft, fresh cheeses typically contain higher levels of lactose.
Best Low-FODMAP Cheese Options
Let’s take a look at the best low-FODMAP cheese options. Cheese lovers should be aware of this to avoid gut issues, especially if you experience digestive issues like IBS.
Some cheeses are considered low-FODMAP, with an appropriate serving size, usually 40g or 1.5 oz. If you exceed this, your FODMAP levels can be medium or high.
1. Cheddar
Aged cheddar is a great choice; the aging process significantly reduces the lactose content. Therefore, it’s a safe choice for many people.
2. Parmesan
Parmesan is an Italian cheese with a firm flavor and texture and is very low in lactose; a small sprinkle goes a long way.
3. Swiss Cheese
This Swiss cheese is also very low in lactose because its production involves a fermentation process. It could be said that Swiss cheese is another IBS-friendly option.
4. Brie and Camembert
Brie and Camembert may be soft, but they are low in FODMAPs in small portions. Limit consumption to around 40g to stay safe.
5. Havarti
The next best choice for low-FODMAP cheese is Havarti. This semi-soft cheese is gentle on the gut when consumed in moderate portions.
6. Mozzarella (Firm, not Fresh)
Mozzarella with a low moisture content and part-skim because this type is lower in lactose than other varieties, such as fresh varieties.
7. Colby and Monterey Jack
Colby and Monterey Jack are the next choices. These are soft cheeses and low in FODMAPs when consumed in accordance with the serving recommendations.
8. Pecorino Romano
This cheese is made from sheep’s milk and is low in lactose and therefore low in FODMAP.
These are some cheeses that have been tested as low-FODMAP and are safe for digestion, even for those with IBS. If you’d like to learn more about other cheeses that are low in lactose or FODMAP, please refer to Monash University’s FODMAP app.
What about tomatoes? Are they low in FODMAP? Please refer to the article “Tomatoes are a low-FODMAP vegetable.” What about drinks? What are some low-FODMAP drinks? This is important to know, especially for those of you on a low-FODMAP diet.
Cheeses to Avoid on a Low-FODMAP Diet
We’ve already learned about some types of low-FODMAP cheese, while others are high in FODMAPs and should be avoided. Among the cheeses to avoid due to their high lactose or FODMAP content are:
- Ricotta
- Cottage Cheese
- Cream Cheese
- Fresh Mozzarella
- Goat Cheese (in large amounts)
These cheeses are rich in lactose, making them high in FODMAPs. Consuming them can trigger IBS symptoms, especially in excessive amounts.
Tips for Enjoying Cheese on a Low FODMAP Diet
1. Watch Your Portion Sizes
Consume appropriate portions, as even low-lactose cheese, if consumed in excess, can trigger IBS symptoms and digestive issues. Stick to the recommended portion (30-40g) to stay within safe limits.
2. Pair with Low FODMAP Foods
Combine low FODMAP cheese with gut-friendly foods like cucumber, gluten-free crackers, a handful of grapes, and carrots to create a satisfying and IBS-friendly snack.
I still remember the first time I tried pairing low-FODMAP cheese with fresh cucumber. It was a warm afternoon, and I wanted something light but still filling, without upsetting my stomach. I cut the cheddar cheese into small cubes and arranged them with crunchy cucumber sticks. The combination surprised me; it was both fresh and creamy, a combination I’d never imagined.
The cool, fresh cucumber perfectly balanced the savory cheese. It wasn’t heavy, but it kept me feeling full until dinner. Most importantly, my digestion remained calm. It was then that I realized how small changes can be made by choosing low-FODMAP foods with the right combination. If you prefer, you can also pair it with carrots, grapes, or other low-FODMAP foods.
Since then, this simple pairing has become one of my go-to IBS-friendly snacks. Sometimes I add gluten-free crackers or a handful of grapes, but really, just cheese and cucumber are a perfect pairing.
3. Check Ingredient Labels
Always check the ingredients; some cheeses may contain high-FODMAP additives like onion powder, inulin, and garlic. Therefore, always read labels carefully.
4. Consider Lactose-Free Cheese
If you are highly susceptible to the effects of lactose, consider choosing lactose-free cheeses such as cheddar, mozzarella, and Swiss, which are readily available and safe to consume.
5. Use Aged Cheeses for Cooking
Prioritize using aged cheeses for cooking because the aging process reduces the lactose content. Add Parmesan or aged cheddar cheese to your dishes for flavor and to maintain an IBS-friendly diet.
Why Gut Health Experts Recommend Low-FODMAP Cheese
Health experts, especially those registered with gut health specialists, consistently recommend consuming low-FODMAP cheeses for people with IBS. According to Kate Scarlata, RDN, choosing lactose-free or low-lactose cheeses can provide calcium and protein without aggravating digestive symptoms.
Can You Reintroduce Other Cheeses Later?
A low-FODMAP diet is a gradual process, involving reintroduction and elimination. Once your symptoms are under control, you can gradually try other high-FODMAP cheeses, such as cottage cheese or ricotta, and assess your body’s reaction.
Final Thoughts: Enjoying Cheese Without the Discomfort
Having IBS doesn’t mean you have to avoid cheese altogether. Choosing low-FODMAP or low-lactose cheeses allows you to enjoy cheese in small portions. You can enjoy your favorite snacks without worrying about the side effects of cheese.
Everyone’s tolerance is different. Therefore, it’s best to consult with a dietitian trained in FODMAPs so you can choose the right low-FODMAP diet.
FAQs about Low FODMAP Cheese
Q: Is feta cheese low-FODMAP?
Traditional feta cheese is made from domba or goat’s milk and is low in FODMAPs at 40g per serving, but if it’s made from cow’s milk, it can be high in FODMAPs.
Q: Can I eat cream cheese on a low-FODMAP diet?
Cream cheese is high in lactose, but there are also lactose-free versions. You can enjoy lactose-free cream cheese in small amounts.
Q: How do I know if a cheese is low-FODMAP?
The best indicators are its lactose content and the firmness of the cheese. Hard and aged cheeses are generally low in FODMAPs.
Ready to explore more gut-friendly foods? Check out our guide to Low-FODMAP Snacks You’ll Love and never feel deprived again!
