Randy Chandler
Contrary to popular belief, cheese can be enjoyed in moderation while adhering to a low-FODMAP diet. FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive issues for some people. Lactose, the sugar found in milk, is a type of FODMAP, and while not all people with IBS are lactose intolerant, it is a common trigger for symptoms such as bloating, gas, and diarrhea. The good news is that the lactose content in cheese is usually minimal due to the fermentation process, and some cheeses, like cheddar, are naturally very low in lactose.
Is Cheddar Cheese Low FODMAP?
| Characteristics | Values |
|---|---|
| Lactose Content | Naturally very low in lactose |
| Serving Size | 40g per serving |
| Serving Size (up to) | 500g |
| Max Serving Size | 441g |
| Dietary Fibers | 5g |
| Carbohydrates | 4g |
| Safe for IBS Patients | Yes |
| Tolerance | May vary from person to person |
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What You'll Learn
Cheddar is low-FODMAP in moderation
Contrary to popular belief, cheese can be enjoyed in moderation while adhering to a low-FODMAP diet. This is because cheese is generally low in FODMAPs due to its minimal lactose content after the fermentation process.
Cheddar is a hard cheese that is low-FODMAP in moderation. According to Monash University, a low-FODMAP serving size of cheddar cheese is 40 grams, and this amount is designated with a Low-FODMAP Green Light symbol. It is important to note that there are no Yellow (Moderate) or Red (High) FODMAP amounts listed for cheddar cheese. This means that the food remains low in FODMAPs even in larger serving sizes of up to 500 grams. FODMAP Friendly suggests a slightly higher low-FODMAP serving size of 42 grams, with a maximum serving of 441 grams.
The FODMAP content of cheese can vary depending on its production method, water content, and other factors. Generally, the fresher the cheese, the more lactose it will contain. During the cheese-making process, certain lactase-containing bacteria are added, which break down the lactose. Additionally, some lactose is removed during the aging process. As a result, aged cheeses like cheddar tend to have lower lactose content and are better tolerated by individuals with IBS.
It is worth noting that individual tolerance levels vary, and it is always a good idea to monitor your body's reactions to cheese. Keeping a food diary can help you understand how different types and quantities of cheese affect you. Additionally, while cheese can be a suitable addition to a low-FODMAP diet, it is important to be mindful of portion sizes, as consuming too much can lead to a higher intake of FODMAPs.
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Lactose content depends on the cheese type
Lactose is a sugar that occurs naturally in milk. Lactose intolerance occurs when the body is unable to produce an enzyme called lactase, which is responsible for breaking down lactose into a digestible form. Lactose content in cheese depends on the maturation period rather than the type of milk used.
Hard and mature cheeses tend to have very little to no lactose because of the way they are made. Hard cheeses like cheddar and parmesan, as well as matured cheeses like brie, camembert, and feta, contain almost zero lactose. This is because, during the maturation process, certain lactase-containing bacteria are added, which break down the lactose, and some of the lactose is also removed.
On the other hand, soft, fresh, and processed cheeses like cottage cheese, ricotta, burrata, and cream cheese contain significantly more lactose than hard cheeses. However, they still have less lactose than milk, yogurt, and ice cream. Mozzarella is also known to have a relatively high lactose content.
Low FODMAP diets do not need to be dairy-free, and some cheeses are naturally low in lactose. Examples of low-lactose cheeses include Colby, Edam, Halomi, Cottage Cheese, Feta, and Cream Cheese. However, it is important to monitor portion sizes as some of these cheeses are classified as low FODMAP only in specific serving sizes.
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Lactose intolerance and IBS
While lactose intolerance is triggered specifically by dairy products, IBS symptoms can have a variety of triggers, including certain foods, stress, and anxiety. It is worth noting that dairy can also be a trigger for IBS, but this does not necessarily indicate lactose intolerance. In fact, an estimated one-third of IBS sufferers are also lactose intolerant to some degree.
The treatment for lactose intolerance involves adhering to a lactose-free diet, avoiding foods containing lactose, and possibly taking lactase supplements. On the other hand, managing IBS typically involves a combination of dietary changes, lifestyle modifications, and sometimes medication. While there is no specific test for IBS, healthcare professionals usually rule out other digestive conditions, such as lactose intolerance and celiac disease, before providing an IBS diagnosis.
When it comes to cheese, the good news is that a low-FODMAP diet does not equate to a dairy-free diet. Some cheeses are naturally low in lactose, especially aged cheeses like cheddar, due to the cheese-making process. However, it is important to note that everyone's intolerances are unique, and it is always advisable to monitor your body's reactions to different types of cheese, starting with small portions.
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Dairy-free does not equal lactose-free
Lactose-free milk is made by adding lactase to regular milk, breaking down lactose into simple sugars that are easier to digest. It can be used in the same way as regular milk and can be swapped in for recipes. However, it is still a dairy product, and therefore unsuitable for those with a dairy allergy or those following a vegan or dairy-free diet.
Dairy-free products, on the other hand, are made without any milk or other dairy ingredients, such as casein, whey, and lactose. This means that consuming dairy-free foods should not result in the same uncomfortable symptoms as lactose intolerance. Dairy-free products include plant-based milks such as coconut, almond, soy, and oat, as well as some cheeses, which are often nut-based.
It is important to note that not all cheeses are created equal when it comes to lactose levels. Generally, the fresher the cheese, the more lactose it will contain. Aged cheeses, such as cheddar, are usually left with less lactose and are better for those with lactose intolerance or IBS.
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Check nutrition labels for lactose content
Lactose is mostly found in milk and dairy products, but smaller amounts can be found in some processed foods, like baked goods, sweets, and candies. The sugar in cheese is lactose, so the lower the amount of sugar, the less lactose the cheese contains. This trick only works for cheese, as other lactose-containing products like milk or yoghurt can have added sugar.
When checking nutrition labels for lactose content, it is important to note that the list of ingredients is the most important part for people who are lactose intolerant. The list of ingredients will be according to their weight in the food product, with the ingredient that weighs the most listed first, and the ingredient that weighs the least listed last.
It is also important to note that products that don't contain any lactose naturally may be labeled as lactose-free for promotional purposes. There may be identical products without this label that are less expensive.
For those on a low FODMAP diet, it is important to note that not all cheeses are created equal when it comes to lactose levels. As a general rule of thumb, the fresher the cheese, the more lactose it will contain. During the cheese-making process, certain lactase-containing bacteria that break down the lactose are added, and some of the lactose is discarded throughout aging. The longer the process, the more this tends to occur. With certain exceptions, aged cheeses are usually left with less lactose and are therefore better for those with IBS.
Some examples of low FODMAP cheeses include Blue Cheese, Brie, Camembert, Cheddar, Colby, Comté, Cottage Cheese, Cream Cheese, Feta, Goat Cheese, Haloumi, and more.
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Frequently asked questions
Yes, according to Monash University, a low FODMAP serving size of cheddar cheese is 40 grams, 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.
The lactose content in cheese can be determined by looking at the nutrition facts panel on the cheese label. The sugar in cheese is lactose, so the lower the amount of sugar, the less lactose the cheese contains.
Some examples of low FODMAP cheeses include Swiss, Brie, Camembert, Cheddar, Parmesan, Blue Cheese, and Feta.
The low FODMAP diet is not a dairy-free diet, but it does require avoiding high-lactose products. Lactose is a type of FODMAP, and some cheeses are naturally low in lactose, while others are high in lactose.
