SHARE
BLOG

What cheeses are low FODMAP? (low lactose)

The good news is that you can enjoy some cheese on the low FODMAP diet. The low FODMAP diet is not a dairy free diet, however you do need to avoid high lactose products. The trick is to choose naturally low lactose cheeses and to control your portion size.

Types of cheeses

Natural, aged cheese normally contains less than 0.5g of sugar, which means they will only contain very small or trace amounts of lactose per serve (Andrews, 2015). These cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Harvati, or Parmesan and can often be digested by people with lactose intolerance. During the manufacturing process most of the lactose is drained off with the whey (Andrews, 2015). The small amounts of lactose left in the curd is then transformed into lactic acid as the cheese ripens (Andrews, 2015).

Fresh unripened cheeses can have lactose levels that are less than 5 grams (Andrews, 2015). These include Colby, Edam, Halomi, Cottage Cheese, Feta, or Cream Cheese. These cheeses do not go through a long aging process which means that not all of the lactose in the curd converts into lactic acid (Andrews, 2015).

Processed cheese foods and spreads are normally made by melting natural cheese and then adding dairy products like whey or milk (Andrews, 2015). These products will contain higher levels of lactose (Andrews, 2015).

How to choose safe cheeses

There is a quick and easy way to check how much lactose is in your cheese. Look in the nutrition facts 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 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.

So which cheeses are considered safe for the low FODMAP diet?

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 CheesesLactose per 100gRecommended Serving Size
Blue Cheese0 – 0.5Not tested but could be considered low FODMAP
Camembert Cheese0.1g – 0.46Low FODMAP serve 40g
Cheddar Cheese0.1g – 0.48Low FODMAP serve 40g
Cheshire Cheese0.0gNot tested but could be considered low FODMAP
Cheese, soft, white, mould coated (brie &  camembert) 0.1g – 0.46gLow FODMAP serve 40g
Colby Cheese0.1g – 0.69gLow FODMAP serve 40g
Creamed Cottage Cheese1.9g – 2.67gLow FODMAP serve 36g. Some cottage cheese might be lower in lactose than others so check the    labels
Feta Cheese (cows milk or sheep & cows milk)0.1g to 4.09Low FODMAP serve 125g (See note below about lactose levels)
Pecorino Style Cheese0.2gLow FODMAP serve 60g
Swiss Cheese0.0g – 0.1gLow FODMAP serve 54g
Harvati0.1gLow FODMAP serve 54g
Romano Style0.2g – 0.73gNot tested but could be considered low FODMAP
Mozzarella Cheese0.1g – 1.0gLow FODMAP serve 60g
Parmesan0.0 – 0.07Not tested but could be considered low FODMAP
Moderate FODMAP Cheese
Edam Cheese0.0g – 1.43gNot tested but depending on the product lactose level and serve it could contain moderate FODMAPs
Cream Cheese2.5g – 3.76Moderate FODMAP at 40g
Gouda Cheese0g – 2.22gNot tested but depending on the product lactose level and serve it could contain moderate FODMAPs
Haloumi1.8gLow FODMAP serve 50g, Moderate FODMAP at 100g
Quark cheese (low fat)2.9gNot tested but depending on the product lactose level and serve it could contain moderate FODMAPs
Ricotta0.27 – 2.0gLow FODMAP 40g, Moderate FODMAP at 80g

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

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 is a range of low lactose 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.

 

Original article sourced from https://www.alittlebityummy.com/blog/what-cheeses-are-low-fodmap-low-lactose/

Subscribe now for delicious, healthy recipes and expert nutrition advice delivered to your door

ARTICLE 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)

 

Alana

Alana Scott creates delicious low-FODMAP recipes to help people live a healthy life on a low-FODMAP diet. In 2013, Alana was diagnosed with Irritable Bowel Syndrome (IBS) and has battled with a chronic immune system disorder since the age of 12. Alana is also coeliac, allergic to nuts and intolerant of dairy products, so she understands first-hand how difficult it can be to cook for and live with multiple food intolerances. These experiences inspired Alana to set up A Little Bit Yummy. Follow her online: A Little Bit Yummy, Pinterest, Google+, Facebook or on Instagram: alittlebityummy

Disclaimer: A low FODMAP diet is a specialised medical diet that should be trialled under the guidance of a professional dietitian, who will help you to find your personal tolerance levels for each FODMAP group. It is not appropriate for healthy individuals with no gastrointestinal disorders to follow a strictly low-FODMAP diet. If you are concerned or have questions, talk to your medical practitioner.

First published: Aug 2016



Ready to put your health first?
Subscribe here

Thanks, you're good to go!

X

Thanks, you're good to go!

X
X

{{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

Go back