Cheese comes in a delightful array of shapes, sizes, flavors, and ages, making it a versatile ingredient that enhances both savory and sweet dishes. It's also a treat to enjoy on its own. However, the presence of lactose in cheese often raises concerns for individuals following a low FODMAP diet. Does this mean cheese is off-limits? Fortunately, the answer is no. This article will guide you through understanding which cheeses you can enjoy while adhering to a low FODMAP diet, and how to identify the best options for you.
Understanding FODMAPs and Lactose
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by bacteria in the gut. This fermentation process can produce gas and other byproducts, causing symptoms like bloating, abdominal pain, and altered bowel habits in individuals with Irritable Bowel Syndrome (IBS).
When it comes to cheese, the primary FODMAP of concern is lactose, sometimes referred to as milk sugar. The low FODMAP diet isn't a "no" FODMAP diet; it's lower in FODMAPs.
Low FODMAP Thresholds: Monash University vs. FODMAP Friendly
It's important to understand the different approaches taken by Monash University and FODMAP Friendly, both of which are based on scientific research. Monash University uses a threshold of less than 1.00 g of lactose per serving for a food to be considered low FODMAP. FODMAP Friendly, on the other hand, uses a threshold of ≤4 g of lactose per serving. Always remember that these thresholds are guidelines, and individual tolerance may vary. Understanding your relationship with FODMAPs is key. The app amounts are guides to begin your exploration.
How to Determine if a Cheese is Low FODMAP
According to Monash University, a dairy product qualifies as low FODMAP if its lactose content is 1 gram or less per serving. This can be determined by assessing the Total Carbs, which includes both Carbohydrates and Sugars, as indicated on the cheese label.
Read also: Weight Loss with Low-FODMAP
If the Total Carbs on the nutrition label amount to 1 gram or less per serving, you can reasonably conclude that the dairy product is low FODMAP per serving. This aligns with Monash University's guideline of a low FODMAP serving containing 1 gram or less of lactose.
Cheese and Lactose Intolerance: What You Need to Know
Individuals with IBS are often advised to adopt a "lactose-free" approach, leading to the exclusion of milk and cheese from their diets. However, it's important to note that a low FODMAP diet is not synonymous with being entirely lactose-free. While some people with IBS may also be sensitive to dairy itself, this is a different issue.
The good news is that many cheeses are naturally low in lactose due to the cheesemaking process. During the process of making cheese, especially hard cheeses, the lactose is drained away. This is also why the lactose is usually higher in softer cheeses, where the lactose has not been removed to such a great degree.
Tested and Approved: Low FODMAP Cheeses
Numerous cheeses have been tested for their FODMAP content, and you can easily access this information through the Monash App on your phone and the FODMAP Friendly app. Here's a list of cheeses that have been tested and confirmed to be low FODMAP in a serving size of 1.4 ounces (40 grams):
- Brie (M)
- Cheddar: low FODMAP at 1 ½ ounces (40 grams) per serving; remains low FODMAP up to 500 g (M). FODMAP Friendly says a low FODMAP serving size of cheddar cheese is 42 g (FF).
- Feta: low FODMAP at 1 ½ ounces (40 grams) per serving; remains low FODMAP up to 500 g (M).
- Goat cheese (such as Montrachet): low FODMAP at 1 ½ ounces (40 g) per serving; becomes Moderate for FODMAPs at 250 g (M).
- Havarti: low FODMAP at 1 ½ ounces (40 grams) per serving (M) .
- Monterey Jack: low FODMAP at 1 ½ ounces (40 grams) per serving; remains low FODMAP up to 500 g (M).
- Mozzarella: low FODMAP at 1 ½ ounces (40 grams) per serving; no further information given (M).
- Swiss: low FODMAP at 1 ½ ounces (40 grams) per serving; remains low FODMAP up to 500 g (M).
- Cottage Cheese: low FODMAP at 2 Australian Tablespoons (40 g) per serving; becomes Moderate for FODMAPs at 60 g (M).
- Cream Cheese: low FODMAP at 2 Australian tablespoons (40 g) per serving; becomes Moderate for FODMAPs at 80 g (M).
Decoding Untested Cheeses: Becoming a Label Reader
Now, let's address the cheeses that haven't undergone lab testing, which includes some favorites, such as blue cheese, Gruyere, Jarlsberg, Parmesan, Fontina, and Provolone. The answer is: YES! You absolutely can include these cheeses in your diet.
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As always, the key is to be a vigilant label reader and remember you’re looking for total carbohydrates and relative serving size. It's worth noting that when you purchase cheese from a specialty cheese store, the cheese is typically cut to order and won't carry the nutrition label. What you learn from reading labeled cheese can be applied to these cut-to-order cheeses as well. Just keep serving sizes and weights in mind.
If the Total Carbohydrates and/or Total Sugars on the nutrition label amount to 1 gram or less per serving, you can confidently consider that the cheese is low FODMAP per serving. This aligns with Monash University's threshold for a low FODMAP serving regarding lactose, which is 1 gram per serving.
The Aging Process: How Cheese Naturally Becomes Low FODMAP
As cheese ages, bacteria and enzymes used in the fermentation process actually consume some of the lactose in the cheese to fuel the fermentation. This results in lower levels of lactose in the final product. So, in general, the longer a cheese is aged, the lower the lactose in the cheese. Both soft and hard cheeses undergo distinct changes as they age and they share the commonality of containing low FODMAP amounts. Examples of aged cheeses include cheddar, Gruyere, Brie, Swiss, Parmesan, and so many more.
Understanding Different Versions of Cheese: American and Other
If you are buying a cheeseburger at a restaurant or fast food establishment, there is no telling what kind of American cheese they have used. This definition includes many cheeses you know and love, such as cheddar, mozzarella, Parmesan, Monterey jack and many more.
There are amazing cheeses made here in America, that have won international awards, such as Rogue River Blue, Caciotta Goat, Sierra Nevada Organic White Farmhouse Cheddar and others.
Read also: Delicious Low FODMAP Chicken
Monash’s app entries, however, do not help us understand how the deli sliced-to-order American “cheese” has a low FODMAP serving size of 28 g. We can only assume these cheeses have different ingredients, but without additional and specific information, we cannot really know why.
It is very easy to see that the American cheeses are nothing like the cheddar cheese, and in fact, differ from one another as well. Shredded cheeses typically have additives to help the shreds retain their shape and not become a gooey mass. These can range from cornstarch to potato starch, or cellulose, as well as mold inhibitors.
Lactose-Free Cheese Options: A Convenient Alternative
Some dairy products are treated to reduce their lactose content, making them suitable for individuals with lactose intolerance or those following a low FODMAP diet. These products are labeled “lactose-free” even though most of them do contain lactose but they have been augmented with enzymes to break the lactose down as you eat it.
When we do not want to be restricted by the low FODMAP serving sizes of conventional cheeses, such as when making Cream Cheese Frosting, or a dairy-rich recipe like Noodle Kugel or lasagna, we will use lactose-free versions. In our experience in our Test Kitchen, every lactose-free sour cream and cottage cheese we have tried has performed in recipes exactly like the conventional version.
Note that you can also take a lactase enzyme if you are very sensitive to lactose.
Quick Guide to Low FODMAP Cheeses
Here, in a quick glance form, are the answers you are looking for about cheeses and FODMAPs.
- Is The Low FODMAP Diet Dairy-Free? No, the low FODMAP diet is not dairy-free. It is lower in lactose.
- Is Cheese Low FODMAP? Yes, many cheeses are low FODMAP. It mostly comes down to serving size. Hard cheeses such as Parmesan and cheddar are naturally so low in lactose that they are low FODMAP in generous serving sizes.
- What Is Lactose-Free Cheese? Many cheeses are considered lactose-free without any special processing.
- Do I Have To Buy Lactose-Free Cheese? You do not have to buy any special cheeses in order to enjoy lactose-free cheese.
- How Do I Know If A Cheese Has Been Made Into a Lactose-Free Version? Some softer cheeses, like cottage cheese and cream cheese, do come in lactose-free versions. Look for lactase enzyme listed in the ingredients.
- Is Cottage Cheese Low FODMAP? Yes, cottage cheese does have a low FODMAP serving size.
- Is Cream Cheese Low FODMAP? Yes, cream cheese does have a low FODMAP serving size.
- Is Goat Cheese Low FODMAP? Yes, mozzarella cheese does have a low FODMAP serving size.
- Is Mozzarella Cheese Low FODMAP? Yes, mozzarella cheese does have a low FODMAP serving size.
- Is Blue Cheese Low FODMAP? Yes, blue cheese does have a low FODMAP serving size.
- Is Swiss Cheese Low FODMAP? Yes, Swiss cheese does have a low FODMAP serving size.
- Is Provolone Cheese Low FODMAP? Yes, provolone cheese does have a low FODMAP serving size.
- Is Ricotta Cheese Low FODMAP? Yes, ricotta cheese does have a low FODMAP serving size.
- Is Gouda Cheese Low FODMAP? Yes, gouda cheese does have a low FODMAP serving size.
- Is Monterey jack Cheese Low FODMAP? Yes, Monterey jack cheese does have a low FODMAP serving size.
- Is Feta Low FODMAP? Yes, feta cheese does have a low FODMAP serving size.
- Is Pepper Jack Cheese Low FODMAP? Yes, pepper jack cheese does have a low FODMAP serving size. Note that hot peppers can be a gut irritant for some.
- Is Cotija Cheese Low FODMAP? Yes, cotija cheese does have a low FODMAP serving size.
- Is Muenster Cheese Low FODMAP? Yes, muenster cheese does have a low FODMAP serving size.
- Is Colby Cheese Low FODMAP? Yes, colby cheese does have a low FODMAP serving size.
- Is Colby Jack Cheese Low FODMAP? Yes, colby jack cheese does have a lo…
Beyond Lactose: Other Considerations
While lactose is the primary concern when it comes to cheese and FODMAPs, there are other factors to consider:
- Fat Content: Some studies suggest that consuming foods high in fat may slow down the movement of gas in your intestines, leading to symptoms such as gas, bloating, and loose stools. It’s important to get to the root cause of your fat intolerance and give your digestive system the support it needs to properly digest and absorb fats from your diet.
- Histamine Intolerance: In some cases of IBS, histamine intolerance can co-occur and will manifest as symptoms of inflammation and IBS symptoms like gas, bloating, abdominal cramping, and diarrhea following the consumption of high-histamine foods, or foods which trigger histamine production indirectly.
- Sulfur Intolerance: Symptoms of sulfur intolerance usually include, but aren’t limited to: smelly gas, bloating, diarrhea, and abdominal pain.
Tips for Enjoying Cheese on a Low FODMAP Diet
- Read Labels Carefully: Always check the nutrition label for the total carbohydrate/sugar content, aiming for 1 gram or less per serving.
- Opt for Aged Cheeses: Aged cheeses are generally lower in lactose due to the fermentation process.
- Watch Portion Sizes: Be mindful of serving sizes, as larger portions can increase the lactose load. Refer to the Monash App for details about low-FODMAP serving sizes.
- Enjoy Lactose-Free Dairy Products: Consider lactose-free versions of softer cheeses like cream cheese and cottage cheese.
- Be Cautious with Processed Cheeses: Avoid most cheese spreads, port cheeses, and other cheese foods since these are often excessive in lactose due to added whey and milk solids.
- Watch Out for Added Ingredients: Be mindful of added high-FODMAP ingredients like garlic, cashews and onion.
- Consult a Registered Dietitian: It is always recommended that you work through the low FODMAP diet with a Registered Dietitian, you can discuss with them whether they think you need to be screened for a milk allergy, and/or a milk protein intolerance.
Making Your Own Low FODMAP Cheese
Making ricotta can be as easy as heating milk, adding a coagulant (such as vinegar or lemon juice), watching curds form, separating the curds from the liquid whey and then draining the curds in cheesecloth for a brief period of time. The resulting drained curds are the ricotta, but since the ricotta is still fairly wet, some lactose remains in the ricotta - assuming you have used regular whole milk as commercial ricotta producers’ use.
Making hard, aged cheese is a bit more involved. Once the curds are separated from the whey, the curds are placed in presses. This is what makes a large cheese wheel round, for instance; the press frame is round. The curds are shaped in the press and also exposed to pressure (hence the term “press) during which much more whey (and therefore lactose) is removed and drained away than during the fresh, soft cheese making process, such as the ricotta described above.