Cheese and FODMAPs: Which Cheeses Are Safe for IBS?
Many cheeses are surprisingly low in FODMAPs. Learn which cheeses are safe, which to avoid, and how aging affects lactose content.
Many cheeses are surprisingly safe on a low-FODMAP diet. If you have been avoiding all dairy since starting your IBS journey, you may be pleased to learn that most hard and aged cheeses contain very little lactose and are well tolerated by the majority of people with irritable bowel syndrome. The key factor is the aging process: the longer a cheese matures, the less lactose it contains.
The relevant FODMAP group for cheese is lactose, a disaccharide found in dairy products. People who lack sufficient lactase enzyme struggle to break down lactose in the small intestine, leading to gas, bloating, and diarrhea when undigested lactose reaches the large intestine and is fermented by gut bacteria. However, the cheesemaking and aging process does much of this breakdown work for you.
How Does Aging Affect Lactose in Cheese?
When cheese is made, bacteria are added to milk to begin fermentation. These bacteria consume lactose and convert it into lactic acid. During the aging process, this conversion continues over weeks, months, or even years. The result is that a fresh cheese like ricotta retains much more lactose than a cheese aged for 12 months like parmesan.
As a general rule, the harder and more crumbly a cheese is, the less lactose it contains. A block of aged cheddar that cracks when you cut it has had far more lactose consumed by bacteria than a soft, spreadable fresh cheese.
Which Cheeses Are Low FODMAP?
The following cheeses have been tested and confirmed as low FODMAP in standard serving sizes by Monash University and other FODMAP research institutions:
| Cheese | FODMAP Status | Safe Serving Size | Notes |
|---|---|---|---|
| Cheddar | Low FODMAP | 40g (2 slices) | Aged; virtually no lactose |
| Parmesan | Low FODMAP | 40g (grated) | Long-aged; essentially lactose-free |
| Swiss (Emmental) | Low FODMAP | 40g (2 slices) | Aged; very low lactose |
| Brie | Low FODMAP | 40g | Soft-ripened but low lactose |
| Camembert | Low FODMAP | 40g | Similar to brie; low lactose |
| Feta | Low FODMAP | 40g | Brined; low lactose in small serves |
| Mozzarella | Low FODMAP | 40g | Semi-soft; safe in small serves |
| Pecorino | Low FODMAP | 40g | Hard; aged; very low lactose |
| Gruyere | Low FODMAP | 40g | Aged Swiss-style; low lactose |
| Gouda (aged) | Low FODMAP | 40g | Aged versions are low lactose |
Which Cheeses Are Higher in FODMAPs?
Some cheeses retain more lactose and should be eaten cautiously or in smaller portions:
| Cheese | FODMAP Status | Notes |
|---|---|---|
| Ricotta | Moderate-High FODMAP | Fresh; retains significant lactose |
| Cottage cheese | Moderate-High FODMAP | Fresh; high lactose content |
| Cream cheese | Low in small serves (40g) | Can become moderate in larger amounts |
| Mascarpone | Moderate FODMAP | Fresh, high-fat, retains lactose |
| Halloumi | Low FODMAP in small serves | Semi-hard; moderate lactose |
The pattern is clear: fresh, unaged cheeses tend to be higher in FODMAPs, while aged cheeses are safer. If you love cottage cheese or ricotta, look for lactose-free versions, which are becoming increasingly available.
What About Processed and Flavored Cheeses?
Processed cheese slices and cheese spreads can be unpredictable. Some contain added milk solids or whey powder, which reintroduce lactose that would otherwise have been broken down during aging. Always check the ingredient list for milk solids, whey, or whey protein concentrate — these additions can increase the lactose content significantly.
Flavored cheeses may also contain high-FODMAP additions like onion or garlic powder. A garlic-and-herb cream cheese, for example, combines the moderate lactose of cream cheese with high-FODMAP garlic fructans. Read labels carefully or use a tool like FODMAPSnap to scan the ingredient list before eating.
How to Build Cheese Into Your Low-FODMAP Diet
Cheese can be an excellent source of protein, calcium, and fat on a low-FODMAP diet. Here are practical tips for incorporating it:
On sandwiches and wraps: Aged cheddar, Swiss, or provolone are all safe choices. Pair with low-FODMAP bread (gluten-free or sourdough) for a satisfying meal.
On pizza: Mozzarella in standard pizza portions is typically fine. The real concern with pizza is usually the wheat base (fructans) and any garlic or onion in the sauce. Consider a gluten-free base with garlic-infused oil instead of garlic pieces.
In salads: Crumbled feta or shaved parmesan add flavor without adding significant FODMAPs. Pair with low-FODMAP vegetables and a simple olive oil dressing.
As a snack: A few slices of aged cheddar or Swiss cheese make an easy, FODMAP-friendly snack that provides sustained energy from protein and fat.
In cooking: Parmesan is a kitchen workhorse — grate it over pasta, risotto, or roasted vegetables for rich flavor with zero FODMAP concerns.
Can You Stack Cheese Servings?
An important consideration is FODMAP stacking. If you eat cheddar on a sandwich at lunch and then mozzarella on pizza at dinner, the lactose from both servings adds up. While each individual portion may be low FODMAP, consuming multiple lactose-containing foods in the same meal or within a few hours can push your total lactose intake into moderate or high territory.
If you find that you tolerate cheese well individually but experience symptoms on days when you eat dairy at multiple meals, FODMAP stacking may be the reason. Tracking your meals and symptoms with an app like FODMAPSnap can help you identify these patterns and find your personal threshold.
What About Lactose-Free Cheese?
Lactose-free cheese is made by adding the lactase enzyme during production, which pre-digests the lactose. These products are safe on a low-FODMAP diet regardless of the cheese type. If you love cottage cheese or ricotta but react to the regular versions, lactose-free alternatives let you enjoy them freely.
The Reintroduction Phase and Cheese
During the reintroduction phase of the low-FODMAP diet, lactose is one of the FODMAP groups you will test. Many people discover that they tolerate lactose better than they expected. You might find that you can eat moderate amounts of fresh cheese without issues, or you might confirm that you need to stick with aged cheeses. Either way, testing gives you valuable information about your personal tolerance.
Related Articles
- Milk and FODMAPs: Dairy Milk, Alternatives, and Lactose Explained
- Are Eggs Low FODMAP?
- FODMAP Food Guide: What You Can and Can’t Eat
This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.
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Frequently Asked Questions
Is cheddar cheese low FODMAP?
Yes, cheddar cheese is low FODMAP. As an aged cheese, cheddar contains virtually no lactose. Monash University has tested cheddar and confirmed it is safe in standard serving sizes (around 40g or two slices). This applies to mild, medium, sharp, and extra-sharp varieties — the aging process in all of them is sufficient to break down lactose.
Can I eat mozzarella on a low-FODMAP diet?
Mozzarella is low FODMAP in small servings of about 40g (roughly one-third of a cup shredded). Because mozzarella is a fresh, semi-soft cheese with a shorter aging time, it retains slightly more lactose than hard cheeses like parmesan or cheddar. Most people with IBS tolerate a standard pizza portion, but eating large amounts may push you into moderate FODMAP territory.
Is cream cheese low FODMAP?
Cream cheese is low FODMAP in small servings of about 2 tablespoons (40g). However, larger servings become moderate to high in lactose. If you are particularly sensitive to lactose, stick to the smaller serving or consider lactose-free cream cheese alternatives.
Why are aged cheeses lower in lactose?
During the cheese aging (maturation) process, bacteria and enzymes break down lactose into simpler sugars — lactic acid, glucose, and galactose. The longer a cheese ages, the more complete this breakdown becomes. A cheese aged for 12 months or more, like parmesan or aged cheddar, contains essentially zero lactose, making it safe even for people with significant lactose malabsorption.