One of the most common questions I get asked from readers is whether a certain item is actually low-FODMAP. They are confused about the accuracy of information, and want to ensure their symptoms are not triggered.
I completely understand this question and concern!
The low-FODMAP diet can be confusing, and overwhelming, especially at first. Plus, to add to this issue, there is a lot of misinformation out there.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
The FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes.
As frustrating as it is, this is the reality. For a person like me, that tends to see things very black-and-white, and wants a firm answer, the changing nature of FODMAP data was a source of frustration. However, I am now at peace with the fact that this is a fluid area. I am always cross checking what I think I know, with the most up to date sources (see more on the apps below).
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.
Many people learn of the FODMAP diet from a provider that will give them a FODMAP list, with a minuscule listing of acceptable foods. These lists are often woefully out of date, and incorrect. Several posts and forums also exist online, with inaccurate information. Do not assume that these are the limitations you must abide by.
For some foods, FODMAP values could change between a cooked food and a raw food, or a canned food and a fresh food.
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
When it comes to CHEESE, the FODMAP value hinges mainly on the amount of lactose in the product (more on this later). That may depend on how the cheese is made, with cheese processing often removing a large amount of the lactose.
Notwithstanding the above, almost any food can be tolerated if you have a small enough portion size. This information is liberating and freeing for those of us who have felt that we can’t, and shouldn’t. Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information.
Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.
BUT WHAT ABOUT CHEESE?
To answer the cheese question, it is important to clarify DAIRY and the FODMAP diet.
The low-FODMAP diet is NOT a dairy free diet.
I repeat. The low-FODMAP diet is NOT a dairy free diet. It does restrict lactose, which is the carbohydrate that people with IBS often have trouble digesting. However, not everyone with IBS has issues with lactose, and it is a FODMAP that is commonly reintroduced in the second phase of the FODMAP diet. Some dairy (like butter) is pure fat with no carbohydrates, and will have no FODMAPs. Other dairy (like milk), will be higher in FODMAPs. It is also possible to add lactase enzymes to creamy cheeses (like cottage), and render it more tolerable to digest.
To reiterate, FODMAP data on cheeses will be based primarily on how much lactose is in the cheese. Monash University uses a FODMAP threshold for lactose of < 1 g per serving. FODMAP Friendly uses a threshold of ≤4 g of lactose per serving (source: FODMAPEVERYDAY).
Some cheeses are higher in FODMAPs, but the good news is, MOST CHEESES ARE CONSIDERED LOW-FODMAP UP TO A LARGE PORTION SIZE.
Exceptions include cream cheese, cottage cheese, and some soft cheeses (like ricotta).
CHEESES AND THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
It is beyond this posting to list EVERY cheese that has been tested, but the good news is, Monash has reported 32 in their app, and FODMAP Friendly has 33 in their app. There are many options of cheese you can read about!
The majority of these cheeses have generous portion sizes. More than a single person should, or would eat in one sitting.
Even vegan cheeses (not dairy at all) have low-FODMAP serving sizes (40g per Monash).
Here are some of the most popular cheeses, and their reported FODMAP levels:
Cheddar Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 42g
- Maximum serving of 420g
Mozzarella Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- No maximum listed “This item is low in FODMAPs”
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 60g
- Maximum serving of 600g
Swiss Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 42g
- Maximum serving of 420g
Gouda Cheese
MONASH FODMAP Data:
- Not tested
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 60g
- Maximum serving of 1200g
Monterey Jack Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 60g
- Maximum serving of 1200g
Parmesan Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 50g
- Maximum serving of 1000g
Feta Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 25g
- Maximum serving of 500g
Brie Cheese
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Low in FODMAPs up to 500g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 10g
- Maximum serving of 100g
Haloumi Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 15g
- Maximum serving of 25g
Blue Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
- Moderate serving at 195g
FODMAP FRIENDLY Data:
- Not tested
Cottage Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g (about 1/3 cup)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 40g
- Maximum serving of 57g
Cream Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g (about 2-3 tablespoons)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 81g
- Maximum serving of 101g
Ricotta Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g (about 3 tablespoons)
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 42g
- Maximum serving of 140g
Paneer Cheese*
MONASH FODMAP Data:
- Low-FODMAP serving size of 40g
FODMAP FRIENDLY Data:
- Not tested
American Cheese ‘pre-wrapped singles’*
MONASH FODMAP Data:
- Low-FODMAP serving size of 19g (about 1 slice)
- Variation in the products and their ingredients exist, testing has limitations
FODMAP FRIENDLY Data:
- Not tested
*Indicates a HIGHER FODMAP selection
As you can see, many cheeses are low enough in lactose for a large portion to be tolerated. However, that is from a FODMAP standpoint alone. Cheese is high in fat, and that could be an IBS-trigger for you.
Over time, you can learn your tolerance to cheese, and adjust accordingly. Personally, I avoid large amounts of cheese, since I find it to be irritating for my tummy. That is not necessarily related to FODMAPs, but is due to other manifests of my IBS.
Be aware that not all cheeses may behave the same in your body, and certain products are available in lactose-free options for easier consumption and more manageable portioning (such as cottage cheese).
Here are some delicious low-FODMAP cheese-filled recipes:
- Low-FODMAP Fancy Grilled Cheese Sandwiches & Low-FODMAP Maple-Bourbon Reduction; Gluten-free
- The BEST Low-FODMAP 30-Minute Skillet Lasagna; Gluten-free
- Low-FODMAP & Gluten-free 30-Minute Broccoli Cheddar Soup (for Two)
- Low-FODMAP ‘Copycat’ The Cheesecake Factory Original Cheesecake; Gluten-free, Lactose-free
- Easy Low-FODMAP Cheesy Scalloped Potatoes; Gluten-free, Vegetarian
- Maple-Ricotta Stuffed French Toast; Low-FODMAP, Gluten-free
- Low-FODMAP Phyllo Wrapped Baked Brie with Brown Sugar & Nuts
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
