Bushra Griffith
The low-FODMAP diet is often associated with the exclusion of dairy products. However, this is a misconception as the diet does not require the complete removal of dairy. Instead, it is advised to opt for low-lactose dairy products, as lactose is the sugar in milk that can trigger IBS symptoms. The general rule is that the fresher the cheese, the higher the lactose content, while aged cheeses tend to have lower lactose levels. Cheddar, a hard cheese, is considered a low-FODMAP food item, with a serving size of 40 grams, and can be consumed by those on a low-FODMAP diet.
Is Cheddar Cheese Low FODMAP?
| Characteristics | Values |
|---|---|
| Low FODMAP | Yes, according to Monash University, FODMAP Everyday, and Reddit users |
| Serving size | 40g, according to Monash University and FODMAP Everyday |
| Maximum serving size | 441g, according to FODMAP Friendly |
| Lactose content | Naturally very low |
| Lactose content per serving | Less than 1g |
| Dairy-free | No |
| Suitable for strict lactose intolerance | No |
| IBS-friendly | Yes, in moderation |
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What You'll Learn
Cheddar is low FODMAP in moderation
Cheddar cheese is generally considered a low FODMAP food, but it's important to monitor your intake and be mindful of portion sizes. According to Monash University, a low-FODMAP serving size for cheddar cheese is 40 grams, and it remains low FODMAP even up to a serving size of 500 grams. However, it's worth noting that individual tolerance levels can vary, and some people may experience digestive issues with larger portions.
The FODMAP content in cheese can depend on factors such as the production method and water content. Aged cheeses like cheddar tend to be lower in lactose because, during the aging process, lactose is broken down and transformed into lactic acid. Fresh, unripened cheeses have higher lactose levels, and processed cheese products can also be high in FODMAPs.
While cheddar can be a part of a low-FODMAP diet, it's always a good idea to monitor your body's reactions to different types of cheese and adjust your intake accordingly. Additionally, it's important to remember that the low-FODMAP diet is not a dairy-free diet, but rather one that focuses on choosing naturally low-lactose options and controlling portion sizes.
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Lactose content depends on the cheese type
Lactose is a sugar that occurs naturally in milk. People who are lactose intolerant do not produce the enzyme lactase, which breaks down the lactose we consume into a form that our body can digest. Lactose content in cheese varies more based on the maturation period than the milk that it is made from.
Hard and mature cheeses, such as Cheddar, Parmesan, Manchego, Gouda, and Gruyère, have very little to no lactose because of how they are made. On the other hand, soft cheeses such as Brie, Camembert, and Mont d'Or have surprisingly low lactose content. Unsurprisingly, cheeses that are higher in moisture such as Ricotta, Cream Cheese, Cottage Cheese, and Haloumi tend to have a higher lactose content. Fresh unripened cheeses like Colby, Edam, Cottage Cheese, Feta, and Cream Cheese usually have lactose levels that are less than 5 grams.
Processed cheese foods and spreads, made by melting natural cheese and then adding dairy products like whey or milk, contain higher levels of lactose. However, it is important to note that the amount of lactose in dairy foods varies between products, ranging from 15 grams in a cup of milk to virtually zero in hard or mature cheeses.
Low FODMAP cheeses have less than 1 gram of lactose per serving. Many of these low FODMAP cheeses have been tested by Monash University’s certified dieticians. According to the Monash University Low FODMAP App, cheese serving sizes that contain less than 1 gram of lactose per serve are recommended.
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Lactose intolerance and IBS
Lactose intolerance occurs when the body fails to produce enough of the lactase enzyme, which is required to break down lactose, a type of sugar found in milk and dairy products. It is a common digestive issue, with an estimated 68% of people worldwide developing it at some point in their lifetime. The severity of symptoms is usually relative to the amount of lactose consumed.
Lactose intolerance can be self-diagnosed by avoiding dairy products and monitoring whether symptoms improve. If you then reintroduce dairy and your symptoms return, it is likely that you are lactose intolerant. A doctor can also order a test known as a lactose breath test to confirm a diagnosis.
IBS (irritable bowel syndrome) is a common digestive issue that affects the stomach and intestines (gastrointestinal tract). It is characterised by abdominal pain and changes in stool frequency and consistency. IBS can be more difficult to diagnose than lactose intolerance, and a doctor will usually try to rule out other digestive conditions with similar symptoms, such as lactose intolerance and celiac disease, before diagnosing a patient with IBS.
While lactose intolerance and IBS share some symptoms, they are distinct conditions. Unlike lactose intolerance, which is triggered by eating dairy products, IBS symptoms can have a variety of triggers, including certain foods and stress and anxiety. It is possible to have both IBS and lactose intolerance, and some studies have found an increased prevalence of lactose intolerance in IBS patients. However, researchers have not found any conclusive evidence to suggest a link between the two conditions.
While the low-FODMAP diet is not a dairy-free diet, some cheeses are lower in FODMAPs than others. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates. These are known to cause digestive issues for some people. The amount of FODMAPs in a cheese depends on the lactose content, which is usually indicated by the amount of sugar. The lower the amount of sugar, the less lactose the cheese contains.
Some examples of low-FODMAP cheeses include:
- Blue Cheese
- Brie
- Camembert
- Cheddar
- Colby
- Comté
- Cottage Cheese
- Cream Cheese
- Feta
- Goat Cheese
- Haloumi
- Havarti
- Manchego
- Monterey Jack
- Mozzarella
- Parmesan
- Pecorino
- Quark Cheese
- Queso Fresco
- Ricotta
- Soy Cheese
It is important to note that everyone's intolerances are unique, and it is always a good idea to monitor your body's reactions to different types of cheese. This list is not recommended for those with strict lactose intolerance.
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How to check lactose content
Lactose is a natural sugar that occurs in milk and other dairy products. People with lactose intolerance experience digestive issues when consuming lactose because their bodies do not produce the enzyme lactase, which breaks down lactose.
Hard and mature cheeses, such as Cheddar, Parmesan, and Swiss, are good options for people with lactose intolerance as they have very little lactose. The longer a cheese is aged, the lower its lactose content. This is because the cheesemaking process and aging time allow for more lactose to be broken down. Therefore, aged Cheddar has less lactose than regular Cheddar, and extra sharp Cheddar may contain only trace amounts of lactose.
To check the lactose content of Cheddar cheese or any other dairy product, you can:
- Consult a database of lactose content in cheese based on scientific data.
- Check the product label, as lactose content can vary significantly between hard and soft varieties of cheese. However, note that some products labeled "non-dairy" may still contain small amounts of lactose.
- Contact the manufacturer for detailed information on the product's lactose content.
- Consult a healthcare provider or an Accredited Practising Dietitian for guidance tailored to your specific needs and tolerance levels.
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Other low FODMAP cheeses
Cheddar cheese can be low FODMAP, depending on the type and how it is produced. Aged cheddar, for example, is naturally very low in lactose, while cheaper, more processed varieties may contain higher levels of lactose.
- Parmesan
- Camembert
- Cheshire
- Pecorino
- Swiss
- Brie
- Blue Cheese
- Havarti
- Colby
- Edam
- Halomi
- Cottage Cheese
- Feta
- Cream Cheese
- Mozzarella
- Goat Cheese
- Monterey Jack
- Manchego
- Quark Cheese
- Queso Fresco
- Ricotta
- Soy Cheese
These cheeses are generally considered low FODMAP, but it's important to remember that everyone's intolerances are unique, and it's always a good idea to monitor your body's reactions to different types of cheese. Additionally, it's crucial to check the ingredient list for any additives, flavourings, or toppings that may not comply with low FODMAP guidelines.
To identify if a cheese is suitable for a low FODMAP diet, it is recommended to check the nutrition label and choose cheeses with 1 gram or less of lactose or sugar per serving.
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Frequently asked questions
Yes, according to Monash University, a low FODMAP serving size of cheddar cheese is 40 g and this amount sports a Low FODMAP Green Light symbol. However, it is 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.
There are a few ways to determine if a cheese is low FODMAP. Firstly, natural, aged cheeses tend to be lower in FODMAPs as they contain less than 0.5 g of sugar. Additionally, you can check the nutrition label on the cheese package, looking for cheeses with 1 g or less of lactose per serving. Finally, you can use smartphone applications such as the Monash Smartphone App and FODMAP Friendly app to look up the FODMAP content of specific cheeses.
In addition to cheddar, other low FODMAP cheeses include Parmesan, Swiss, Brie, Camembert, Cheshire, Pecorino, Blue Cheese, and Havarti. These cheeses are generally well tolerated by people with lactose intolerance.
Low FODMAP refers to the fermentation process that breaks down lactose, a type of sugar found in dairy products, into lactic acid. Lactose-free, on the other hand, indicates that the product contains little to no lactose. It is important to note that dairy-free does not necessarily mean lactose-free, and lactose is often the culprit for triggering IBS symptoms.
Yes, contrary to popular belief, cheese can be enjoyed in moderation while adhering to a low FODMAP diet, even if you have IBS. However, it is important to be mindful of portion sizes and individual tolerance levels, as cheese can be high in fat, which can also trigger IBS symptoms.
