Is Cheese Low FODMAP? Understanding Cheese & The Low FODMAP Diet
The answer is yes, but it’s complicated. Many cheeses are indeed low FODMAP due to the lactose being broken down during the cheesemaking process, but some cheeses are high in lactose and therefore unsuitable for a low FODMAP diet.
Understanding FODMAPs
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, bacteria ferment them, producing gas and drawing water into the bowel, which can lead to symptoms like bloating, abdominal pain, gas, diarrhea, and constipation, especially in individuals with Irritable Bowel Syndrome (IBS).
The Low FODMAP Diet
The low FODMAP diet is an elimination diet designed to help identify trigger foods for people with IBS and other digestive disorders. It involves three phases:
- Elimination Phase: This phase involves strictly limiting high FODMAP foods for 2-6 weeks to see if symptoms improve.
- Reintroduction Phase: One by one, different FODMAP groups are reintroduced to identify specific triggers and tolerance levels.
- Maintenance Phase: This phase involves a personalized diet based on the individual’s FODMAP tolerance, allowing for some high FODMAP foods in moderation.
Why is Lactose Important in Cheese?
Lactose is the disaccharide (sugar) found in milk. Many people with IBS are sensitive to lactose, making it a significant FODMAP concern. The amount of lactose in cheese varies depending on the cheese-making process. Hard, aged cheeses generally have much lower lactose content than soft, fresh cheeses.
How Cheese Production Affects Lactose Content
The cheese-making process naturally reduces lactose content.
- Fermentation: Bacteria added to milk during cheesemaking consume lactose and convert it into lactic acid.
- Aging: As cheese ages, the fermentation process continues, further reducing the amount of lactose.
- Whey Drainage: Draining the whey (the liquid leftover after curdling) removes a significant portion of the lactose.
Low FODMAP Cheese Options
Many cheeses can be safely enjoyed on a low FODMAP diet in moderation. These include (but are not limited to):
- Hard Cheeses: Cheddar, Parmesan, Swiss, Colby, Monterey Jack
- Other Cheeses: Brie (in small amounts), Feta (limited quantities), Cream Cheese (lactose-free varieties)
It’s crucial to check labels for added ingredients that might be high in FODMAPs.
High FODMAP Cheese Options to Avoid
Avoid these cheeses, especially during the elimination phase:
- Ricotta cheese
- Cottage cheese
- Mascarpone cheese
- Some fresh goat cheeses (depending on the brand and processing)
- Processed cheese spreads (often contain added lactose or other high FODMAP ingredients)
Common Mistakes When Choosing Cheese on a Low FODMAP Diet
- Assuming all hard cheeses are safe: Always check labels. Even hard cheeses can sometimes contain added lactose or other high FODMAP ingredients.
- Ignoring serving sizes: Even low FODMAP cheeses should be consumed in moderation. The Monash University FODMAP app provides specific serving size recommendations.
- Not reading ingredient lists: Added ingredients like honey, garlic, or onion can significantly increase the FODMAP content of cheese.
- Confusing lactose-free cheese with low FODMAP: Lactose-free cheese has had the lactose removed, but it may still contain other FODMAPs. Always look for cheeses specifically labeled as low FODMAP or consult the Monash University FODMAP app.
Frequently Asked Questions
Is cheddar cheese low FODMAP?
Yes, cheddar cheese is generally considered low FODMAP. During the cheese-making process, the lactose is broken down significantly, resulting in a low lactose content. You can typically consume around 40g of cheddar cheese safely on a low FODMAP diet.
Can I eat cream cheese on a low FODMAP diet?
Regular cream cheese is typically high in lactose and not recommended on a low FODMAP diet. However, there are lactose-free cream cheese options available that are suitable in moderate quantities. Always check the label to ensure it’s truly lactose-free and doesn’t contain other high FODMAP ingredients.
Is feta cheese low FODMAP?
Feta cheese can be low FODMAP in moderate amounts. Monash University recommends a serving size of 30g (approximately 1 ounce). Consuming larger portions may trigger symptoms, as it still contains some lactose.
What about mozzarella? Is it okay on a low FODMAP diet?
Mozzarella cheese can be tricky. Fresh mozzarella is generally higher in lactose and less suitable for a low FODMAP diet. However, low-moisture mozzarella (often sold shredded) is usually lower in lactose and may be tolerated in smaller portions. Always check labels.
Is parmesan cheese low FODMAP?
Yes, parmesan cheese is considered a safe choice on a low FODMAP diet. The aging process involved in making parmesan results in a very low lactose content. You can generally enjoy up to 40g without triggering symptoms.
Are goat cheeses low FODMAP?
This depends on the specific goat cheese. Aged goat cheese varieties are usually lower in lactose and can be tolerated in small amounts. Fresh goat cheese, on the other hand, is typically higher in lactose and best avoided during the elimination phase.
Is provolone cheese low FODMAP?
Yes, provolone cheese is generally considered low FODMAP. Like other aged cheeses, the lactose content is significantly reduced during the cheesemaking process. You can usually enjoy 40g of provolone cheese safely.
Can I eat Swiss cheese on a low FODMAP diet?
Yes, Swiss cheese is generally low FODMAP. The aging process reduces the lactose content, making it a good choice for those following a low FODMAP diet. A serving of 40g is typically well-tolerated.
Is brie cheese low FODMAP?
Brie cheese can be low FODMAP in small quantities. Monash University recommends a serving size of 30g (approximately 1 ounce). Due to its higher lactose content compared to hard cheeses, larger servings may cause issues.
What about processed cheese slices? Are they low FODMAP?
Processed cheese slices are generally not recommended on a low FODMAP diet. They often contain added lactose, whey, and other high FODMAP ingredients. Always check the ingredient list and look for lactose-free alternatives.
Where can I find reliable information about the FODMAP content of different cheeses?
The Monash University FODMAP app is an invaluable resource for determining the FODMAP content of various cheeses and other foods. It provides specific serving size recommendations based on scientific research. Consulting a registered dietitian specializing in IBS is also highly recommended for personalized guidance.
If I’m extremely lactose intolerant, are there any truly “safe” cheese options?
If you are extremely sensitive to lactose, your safest bet is to choose cheeses that are explicitly labeled as lactose-free. Many brands now offer lactose-free cheddar, cream cheese, and mozzarella. Even with these options, it’s always best to start with a small serving to assess your tolerance.