Andy Montoya
Contrary to popular belief, cheese can be enjoyed while adhering to a low-FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can cause digestive issues for some people. Lactose, a sugar found in dairy products, is an example of a disaccharide. While it is true that many people with IBS also experience lactose intolerance, this does not mean that all dairy products are off-limits. The key is to choose cheeses with low lactose content, such as aged cheeses like cheddar.
| Characteristics | Values |
|---|---|
| Is cheddar cheese low FODMAP? | Yes, according to some sources, including Monash University. However, others suggest that it depends on the type of cheddar cheese and individual tolerance levels. |
| Low FODMAP serving size | 40-42 grams, according to Monash University and FODMAP Friendly. |
| Maximum serving size | 441 grams, according to FODMAP Friendly. |
| Lactose content | Cheddar cheese is generally considered a low-lactose cheese, especially aged cheddar, as the lactose is drained off during the manufacturing process and converted into lactic acid as the cheese ripens. |
| Other considerations | While cheddar cheese may be low FODMAP, it is high in fat, which can be an IBS trigger for some individuals. |
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What You'll Learn
Cheddar cheese is low FODMAP in moderation
It is a common misconception that a low FODMAP diet means having to give up dairy altogether. However, this is not true. Dairy products are an important part of a healthy diet and unless you are completely dairy intolerant, there is no need to avoid them.
According to Monash University, a low FODMAP serving size of cheddar cheese is 40 grams, which sports a Low FODMAP Green Light symbol. The food remains low in FODMAPs in a serving size of up to 500 grams. However, it is important to be mindful of portion sizes as eating too much can lead to a higher intake of FODMAPs. Additionally, most cheese has a high-fat content, which can also be an IBS trigger for some.
It is also important to note that individual tolerance levels vary, so it is a good idea to keep a food diary and note how your body responds to different types and quantities of cheese.
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Lactose intolerance and IBS
While lactose intolerance is triggered specifically by the consumption of dairy products, IBS symptoms can have a variety of triggers, including certain foods, stress, and anxiety. It is important to note that dairy can also be a trigger for people with IBS, but this does not necessarily indicate lactose intolerance. The severity of lactose intolerance symptoms is usually related to the amount of lactose consumed, and it tends to worsen as individuals age and their bodies produce less lactase.
Both conditions exhibit similar symptoms, including flatulence, bloating, stomach pains, nausea, vomiting, and diarrhoea. However, it is important to distinguish between the two conditions, as the treatment approaches differ. Lactose intolerance requires the complete removal of dairy products from the diet. In contrast, managing IBS may involve a combination of dietary changes, lifestyle modifications (such as reducing stress and increasing physical activity), and medication for more severe cases.
It is worth noting that the prevalence of lactose intolerance and IBS varies. Lactose intolerance affects a significant portion of the population, with estimates ranging from 68% worldwide to 33% in the United States. On the other hand, the prevalence of IBS is lower, estimated to affect between 10% and 15% of people in the United States.
While the two conditions are distinct, it is possible for an individual to experience both lactose intolerance and IBS simultaneously. Studies have found varying results regarding the link between the two conditions. Some research suggests that lactose intolerance is more prevalent among individuals with IBS, while other studies have not identified a significant association.
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How to check the lactose content of cheddar cheese
It is important to check the lactose content of cheddar cheese, especially if you are lactose intolerant. Lactose intolerance occurs when the body lacks the enzyme lactase, which breaks down the lactose we consume into a form that our body can digest. Lactose is a natural sugar found in milk and other dairy products.
There are a few ways to check the lactose content of cheddar cheese. One way is to look up the lactose content of cheddar cheese online. Several websites provide databases of the lactose content in cheese, based on scientific data. These databases often include the lactose content in mg per 100 g of cheese or cheese product. Additionally, some websites provide a list of cheeses that are low in lactose, which can be helpful for those following a low FODMAP diet.
Another way to check the lactose content of cheddar cheese is to read the nutrition label on the packaging. The nutrition label will list the amount of sugar in the cheese, which includes lactose. Low FODMAP cheeses typically have less than 1 gram of sugar (lactose) per serving. However, it is important to note that the serving size can also affect whether a cheese is considered low, moderate, or high FODMAP.
Finally, when choosing a cheddar cheese, it is important to consider the type of cheese and its age. Aged, hard cheeses, such as cheddar, tend to have lower lactose content because they have lower sugar content. The manufacturing process of cheese also affects its lactose content. During the manufacturing process, most of the high FODMAP lactose is drained off with the whey, and the remaining lactose in the curd is transformed into lactic acid as the cheese ripens. This means that aged cheeses like cheddar will have very small or trace amounts of lactose per serving.
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Other low-FODMAP cheeses
Cheddar cheese is low FODMAP, but it depends on your tolerance. Aged cheeses, including cheddar, are naturally very low in lactose, as most of the lactose is drained off during the manufacturing process. However, cheaper, more commercial cheddar may not be truly aged and could be more of a processed food, which may affect its FODMAP level.
- Camembert
- Cheshire
- Pecorino
- Swiss
- Brie
- Blue Cheese
- Havarti
- Parmesan
- Ricotta (40g is considered low FODMAP and 80g is moderate)
- Colby
- Edam
- Halomi
- Cottage Cheese
- Feta (although the amount of lactose depends on manufacturing processes, so check the nutrition label)
- Cream Cheese
In general, hard and mature cheeses tend to be lower in FODMAPs as they have been aged longer, so more of the lactose has been removed during the cheese manufacturing process. Fresh, unripened cheeses usually have higher lactose levels.
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High-FODMAP cheeses
A low-FODMAP diet does not have to be dairy-free, and you can enjoy low-FODMAP cheese. However, some cheeses are high-FODMAP and should be avoided, especially during the elimination phase of a FODMAP diet.
The FODMAP content of cheese is based primarily on its lactose content. 1 gram or less of lactose per serving meets the criteria for low-FODMAP, while more than 1 gram of lactose per serving is considered high-FODMAP. In unsweetened dairy products like cheese, you can usually verify whether or not it contains lactose based on the total grams of sugar in the nutrition fact label.
Some examples of high-FODMAP cheeses include processed cheese spreads, soft cheeses, and sauces. These are made by melting cheese and then adding additional dairy products such as milk solids, whey, or milk protein concentrates. These can be high in FODMAPs due to their high lactose content per serving. They may also have added high-FODMAP ingredients, so it is always important to check the label.
Some other factors to consider when choosing a low-FODMAP cheese are the type of cheese, the serving size, and any added ingredients. Hard and mature cheeses tend to be lower in FODMAPs as they have lost much of their lactose during the cheesemaking process. However, some cheeses contain added flavourings, such as garlic and onion, that make them high in FODMAPs. Serving size is also important, as even a low-FODMAP cheese can become high-FODMAP if consumed in large quantities.
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Frequently asked questions
Cheddar cheese is a low FODMAP food, but it is important to be mindful of portion sizes. According to Monash University, a low FODMAP serving size of cheddar cheese is 40 grams, but it remains low FODMAP up to 500 grams.
Other low FODMAP cheeses include Swiss, Camembert, Cheshire, Parmesan, and Brie.
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates.
Low FODMAP does not necessarily mean lactose-free. Lactose is a type of FODMAP, but not all FODMAPs are lactose.
Yes, you can still eat cheese if you have IBS. However, individual tolerance levels vary, so it is important to know your own tolerances and adjust your diet accordingly.
