Kamil Perry
The low-FODMAP diet is not dairy-free, but it does limit lactose. Some cheeses are high-FODMAP, but there are also low-FODMAP cheeses available. These include aged cheeses like Cheddar, Camembert, Swiss, Brie, Blue Cheese, and Parmesan. Fresh unripened cheeses like Colby, Edam, and Cottage Cheese are also low-FODMAP or have low-FODMAP serving sizes. Lactose-free dairy products are also low-FODMAP, and vegan cheese is a good option for those who are dairy-free.
| Characteristics | Values |
|---|---|
| Diet type | Low FODMAP |
| Dairy-free | Yes |
| Lactose-free | Yes |
| Vegan | Yes |
| Examples | Mozzarella, Brie, Soy Cheese, Almond Cheese, Goat Cheese |
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What You'll Learn
Hard cheeses are low FODMAP
Dairy products are an important part of a healthy diet, and unless you are completely dairy intolerant, there is no need to avoid them. The low FODMAP diet is not a dairy-free diet, but it does limit lactose. Lactose is the sugar in milk, which many people are able to digest by producing an enzyme called lactase. However, for those affected by lactose, there is a lack of lactase in the system, which prevents proper digestion.
Hard, matured cheeses tend to be low FODMAP because the sugars are broken down during the aging process. The longer the aging process, the less lactose the cheese will contain. During the manufacturing process, most of the high FODMAP lactose is drained off with the whey. The small amount of lactose left in the curd is then transformed into lactic acid as the cheese ripens. This means that hard cheeses only contain very small or trace amounts of lactose per serving.
Examples of low FODMAP hard cheeses include Cheddar, Camembert, Cheshire, Swiss, Brie, Blue Cheese, and Parmesan. These cheeses are normally well tolerated by people with lactose intolerance. However, it is important to remember that everyone's intolerances are unique, and it is always a good idea to keep track of your body's reactions to cheese, starting with small portions.
To stay on the safe side, it is recommended to double-check the ingredient list for any additives, flavorings, or toppings that may not comply with low FODMAP guidelines. You can also use the Monash University Low FODMAP Smartphone App to check for serving sizes.
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Lactose-free dairy is low FODMAP
It is a common misconception that a low FODMAP diet means giving up all dairy products. Dairy products are an important part of a healthy diet, providing calcium, which helps maintain strong bones and teeth, and keeps our muscles and hearts functioning properly.
When it comes to cheese, the lactose content depends on how the cheese is manufactured and aged. The fresher the cheese, the less it has been aged, and the more lactose it will have. Therefore, hard and mature cheeses tend to be lower in FODMAPs as most of the lactose has been removed during the cheese-making process. During manufacturing, most of the high FODMAP lactose is drained off with the whey, and the small amount of lactose left in the curd is transformed into lactic acid as the cheese ripens. This means that aged cheeses, such as Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan, only contain very small or trace amounts of lactose per serving.
However, some cheeses contain higher FODMAP loads than others, and you can't always tell a low-FODMAP cheese by looking solely at the ingredient list. Fresh unripened cheeses, such as Colby, Edam, Halomi, Cottage Cheese, Feta, or Cream Cheese, usually have lactose levels less than 5 grams, and are classed as low FODMAP cheeses or have low FODMAP serving sizes. Processed cheese foods and spreads, on the other hand, often contain higher levels of lactose and can be high FODMAP.
If you are looking for a completely dairy-free option, there are vegan cheese substitutes that are low FODMAP, made from soy protein, vegetable oil, thickening agents, nutritional yeast, tapioca flour, pea protein, and arrowroot.
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Fresh, unripened cheeses are low FODMAP in small servings
It is a common misconception that a low FODMAP diet means giving up all dairy products. Dairy products are an important part of a healthy diet, and they are a great source of nutrients. Calcium, for example, is a key nutrient that helps maintain strong bones and teeth, and dairy products are the richest sources of calcium. Therefore, unless you are completely dairy intolerant, there is no need to avoid dairy.
It is important to note that the lactose content is what determines whether a cheese is low or high FODMAP. Lactose is a naturally occurring sugar known as a disaccharide, which is found in milk and dairy products. Therefore, the fresher the cheese, the less it has been aged, and the more lactose it will have.
The low FODMAP diet does limit lactose, but it is not a dairy-free diet. In fact, hard and mature cheeses tend to be lower in FODMAPs as most of the lactose has been removed during the cheese manufacturing process. During the manufacturing process, most of the high FODMAP lactose is drained off with the whey, and the small amount of lactose that is left in the curd is then transformed into lactic acid as the cheese ripens. This means that aged cheeses, such as Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan, only contain very small or trace amounts of lactose per serving.
There are also some dairy-free and vegan cheese options that are low FODMAP, such as soy-based cheese, which can be a good option for those who are completely dairy intolerant.
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Goat, sheep, and A2 milk are high FODMAP
Dairy-free cheese can be low FODMAP, but it depends on the specific product and its ingredients. Some people with FODMAP intolerance find that even lactose-free cheese bothers them, suggesting that it is not just lactose that is the issue. Casein and carrageenan, found in many dairy-free products, may also be triggers. Goat's milk is likely high FODMAP, although very small serving sizes may be low FODMAP. Sheep's milk is also thought to be high FODMAP due to its high lactose content, although it has not been officially tested.
A1 and A2 are two types of protein that are part of the casein proteins found in dairy products. They are referred to as beta-casein A1 and beta-casein A2. The difference between these two proteins is that when A1 breaks down, it produces a peptide called BCM-7, which is an opioid-like compound that has been shown to slow down gut transit time. This can cause changes in bowel function and influence gut bacteria and inflammation. Goat, sheep, and cattle from Asian origin milk have proteins similar to A2.
The Monash University team is currently conducting a study to investigate the effects of A1 and A2 milk on gut transit time, behavioural and psychological health, and gastrointestinal symptoms. The results of this study may provide more insight into the FODMAP content of these types of milk. In the meantime, it is recommended to consult a FODMAP-trained dietitian to understand your unique needs and tolerances.
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Vegan cheese is low FODMAP
Vegan cheese is a plant-based cheese substitute that combines the protein content of various plant sources with added lactic bacteria to give the cheese its acidity. Emulsifiers, oils, and thickeners are often added to recipes to achieve a firmer texture. Vegan cheese is made from ingredients such as soy protein, vegetable oil, coconut oil, thickening agents, nutritional yeast, tapioca flour, natural enzymes, and pea protein.
Vegan cheese is a suitable option for those following a low-FODMAP diet as it is dairy-free and low in FODMAPs. FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are short-chain carbohydrates that can cause digestive issues in some people. A low-FODMAP diet limits the intake of these carbohydrates to manage symptoms of irritable bowel syndrome (IBS) or other digestive disorders.
While the low-FODMAP diet does not require the complete elimination of dairy, it does involve reducing the consumption of lactose, a sugar found in dairy products. Hard, aged cheeses tend to be lower in lactose due to the breakdown of sugars during the aging process, so they are generally considered low-FODMAP. However, for those who are dairy intolerant or following a vegan diet, vegan cheese provides a suitable alternative that is low in FODMAPs.
Violife, for example, offers a range of vegan cheese alternatives that are free from dairy, lactose, gluten, nuts, and soy. Their products include a variety of flavors such as Camembert, Parmesan, and Feta, which can be enjoyed on pizzas, sandwiches, or with crackers.
It is important to note that individual tolerance to FODMAPs may vary, so it is always advisable to consult a healthcare professional or a registered dietitian before making significant dietary changes.
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Frequently asked questions
A low-FODMAP diet is not a dairy-free diet, but it does limit lactose. Lactose is a naturally occurring sugar found in milk and dairy products.
Hard and mature cheeses tend to be lower in FODMAPs as most of the lactose is removed during the cheese manufacturing process. Some examples of low-FODMAP cheeses are Brie, Camembert, Cheddar, Colby, Goat cheese, Mozzarella, and Parmesan.
Some dairy-free cheeses that are low FODMAP include soy-based and vegan cheeses. Trader Joe's, for example, offers an almond milk mozzarella that is 99% lactose-free.
To identify low-FODMAP cheeses, look for lactose-free dairy products and check the ingredients list for the absence of high-FODMAP ingredients like garlic, cashews, and onion. You can also use apps like the Monash University Low FODMAP Smartphone App or the Spoonful App to scan barcodes and check serving sizes.
