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What Cheeses Are Low FODMAP? (Low

Lactose)


Last updated on May 27th, 2019

Authored by Alana Scott (/alanas-story/meet-the-team/#Alana Scott)    

Reviewed by Kate Watson (RD) (/alanas-story/meet-the-team/#Kate Watson (RD))

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
(http://www.webcitation.org/6dExQpm )). The small amount of lactose that is left in the curd is
then transformed into lactic acid as the cheese ripens (1
(http://www.webcitation.org/6dExQpm )). This means aged cheeses only contain very small or
trace amounts of lactose per serve (1 (http://www.webcitation.org/6dExQpm )). 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 (http://www.webcitation.org/6dExQpm )). 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 (http://www.webcitation.org/6dExQpm )). 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
(http://www.webcitation.org/6dExQpm )). These products contain higher levels of lactose and
can be high FODMAP (1 (http://www.webcitation.org/6dExQpm )).

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 nd 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
(http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html), as well as the Food
Standards Australia New Zealand NUTTAB Database
(http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/de
fault.aspx) and USDA Natural Nutrient Database. (http://ndb.nal.usda.gov/ndb/foods)

Lactose Content of Cheese

Lactose
L FODMAP
Low FODMAP
per Recommended Serving Size
Cheese
100g

Blue Cheese 0 – 0.5 Not tested but considered low FODMAP at 40g

Camembert 0.1g –
Low FODMAP serve 40g
Cheese 0.46

0.1g –
Cheddar Cheese Low FODMAP serve 40g
0.48

Cheshire Cheese 0.0g Not tested but considered low FODMAP at 40g

Cheese, soft,

white, mould  0.1g –

Low FODMAP serve 40g
coated (brie &  0.46g

camembert)

0.1g –
Colby Cheese Low FODMAP serve 40g
0.69g

Low FODMAP serve 40g (2 tablespoons). Some cottage

Creamed Cottage 1.9g –
cheese might be lower in lactose than others so check
Cheese 2.67g
the labels. Larger serves contain moderate FODMAPS.

Feta Cheese
(cows milk or 0.1g to Low FODMAP serve 40g (See note below about lactose

sheep & cows 4.09 levels)

 p )

milk)

Pecorino Style
0.2g Low FODMAP serve 40g
Cheese

0.0g –
Swiss Cheese Low FODMAP serve 40g
0.1g

Harvati 0.1g Low FODMAP serve 40g

Jack Monterey 0.1g Low FODMAP serve 40g

Manchego
0.1g Low FODMAP serve 40g
Cheese

0.2g –
Romano Style Not tested but could be considered low FODMAP
0.73g

Mozzarella 0.1g –
Low FODMAP serve 40g
Cheese 1.0g

0.0 – Not tested but considered low FODMAP.  Suggested

Parmesan
0.07 serve 40g.

Moderate

FODMAP Cheese

0.0g – Not tested but depending on the product lactose level

Edam Cheese
1.43g and serve it could contain moderate FODMAPs
 2.5g – Low FODMAP at 2 tablespoons. Moderate FODMAP at
Cream Cheese
3.76 80g

0g – Not tested but depending on the product lactose level

Gouda Cheese
2.22g and serve it could contain moderate FODMAPs

Haloumi 1.8g Low FODMAP serve 40g, Moderate FODMAP at 60g

Queso Fresco
2.98g Low FODMAP serve 40g, Moderate FODMAP serve 120g
Cheese

Quark cheese (low Low FODMAP serve 2 tbsp, Moderate FODMAP serve 3
2.9g
fat) tbsp

0.27 –
Ricotta Low FODMAP 40g, Moderate FODMAP at 120g
2.0g

(Data sourced from: NUTTAB Database, 2010

(http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/de
fault.aspx); USDA, 2015 (http://ndb.nal.usda.gov/ndb/foods); Monash App, 2019
(http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html)).

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
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.

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Comments

Helen Kokemor says

February 23, 2019 at 3:31 pm (https://alittlebityummy.com/what-cheeses-are-

low-fodmap-low-lactose/#comment-5665)
Is Monterey jack cheese low fodmap

Reply
Reply

Alana Scott says

February 23, 2019 at 11:35 pm (https://alittlebityummy.com/what-
cheeses-are-low-fodmap-low-lactose/#comment-5679)
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

Jeff says
April 6, 2019 at 2:43 am (https://alittlebityummy.com/what-cheeses-are-
low-fodmap-low-lactose/#comment-7439)
Can anyone tell me if asadero cheese is Low FODMAP?

Reply

Alana Scott says

April 8, 2019 at 6:14 am (https://alittlebityummy.com/what-cheeses-
are-low-fodmap-low-lactose/#comment-7467)
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 rst
phase of the low FODMAP diet we would suggest you limit your serve to
30g per meal.

Reply

Howard says
June 9, 2019 at 11:48 pm (https://alittlebityummy.com/what-cheeses-are-
low-fodmap-low-lactose/#comment-10418)
can you comment on reduced fat provolone FODMP content

Reply

Alana Scott says

June 11, 2019 at 2:51 am (https://alittlebityummy.com/what-cheeses-
are-low-fodmap-low-lactose/#comment-10486)
Hi Howard,
 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
(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

Joan (http://www.pastelart.co.uk) says

August 23, 2019 at 7:35 am (https://alittlebityummy.com/what-cheeses-
are-low-fodmap-low-lactose/#comment-14717)
Alana, could you con rm which cheeses I can have please?
I am on fodmap diet and also dairy free.

Reply

Alana Scott says

August 25, 2019 at 8:56 pm (https://alittlebityummy.com/what-
cheeses-are-low-fodmap-low-lactose/#comment-16351)
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 our 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