Andy Montoya
Feta cheese is a fresh, unripened cheese with a high lactose content. The low-FODMAP diet is not a dairy-free diet, but it does require the elimination of high-lactose products. While some sources suggest that feta cheese is allowed on a low-FODMAP diet, others recommend checking nutrition labels and adjusting portion sizes accordingly. Lactose intolerance varies from person to person, so it is important to monitor individual tolerance levels. The Monash University Low FODMAP App provides a list of cheeses and dairy products that are suitable for a low-FODMAP diet.
| Characteristics | Values |
|---|---|
| Can feta cheese be consumed on a low-FODMAP diet? | Yes, feta cheese can be consumed on a low-FODMAP diet, as it only contains traces of lactose. However, it is recommended to check the nutrition label before purchasing, as cheaper versions of feta may contain higher amounts of lactose. |
| Recommended serving size | 40 grams |
| Lactose content per 100 grams | 0.1 grams (according to the Australia/New Zealand database), 4 grams (according to the USDA database) |
| Low-FODMAP dairy foods | Cheddar cheese, cream, lactose-free milk, and Parmesan cheese |
| Individual tolerance | Individual tolerance to lactose varies, so it is important to monitor personal reactions and adjust portion sizes accordingly. |
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What You'll Learn
Feta cheese contains trace amounts of FODMAPs
Feta cheese is a dairy product that contains trace amounts of FODMAPs. FODMAPs are a group of short-chain carbohydrates and sugar alcohols found in certain foods, including wheat, garlic, onion, and some fruits and vegetables. These compounds can be difficult for some people to digest and may cause symptoms such as bloating, gas, and abdominal pain.
The low-FODMAP diet is often recommended for individuals with irritable bowel syndrome (IBS) or other digestive issues to help manage their symptoms. The diet involves limiting or avoiding high-FODMAP foods and choosing low-FODMAP alternatives instead. It is important to note that the low-FODMAP diet is not a dairy-free diet, but it does require limiting high-lactose dairy products.
Feta cheese is a type of cheese that is generally considered to be low in FODMAPs. While it does contain some lactose, the amount is typically very small or trace. According to the Monash University low-FODMAP app, feta cheese contains 0.1 grams of lactose per 100 grams in the Australia/New Zealand database, while the USDA database lists 4 grams of carbohydrates (lactose) per 100 grams. This discrepancy may be due to different manufacturing processes, so it is recommended to check the nutrition label before purchasing.
Individuals on the low-FODMAP diet can generally include feta cheese in their meals, but it is important to monitor portion sizes and be mindful of individual tolerance levels. Some people with IBS may find that fatty foods, including cheese, can trigger symptoms, so it is important to introduce feta cheese in small amounts and observe any reactions.
It is always advisable to consult with a healthcare professional or a dietician before starting any new diet, especially if you have specific health concerns or dietary restrictions. They can provide personalized guidance and help you navigate the low-FODMAP diet in a safe and effective manner.
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Feta is a fresh, unripened cheese with higher lactose levels
When following a low FODMAP diet, it is important to remember that it is not a dairy-free diet, but rather a low-lactose diet. Dairy products are an important part of a healthy diet, and unless there is a complete dairy intolerance, there is no need to avoid them. Instead, individuals should choose naturally low-lactose cheeses and control their portion sizes.
The Monash University low FODMAP app recommends a limit of 1 gram of lactose for products containing lactose. When a serving of a dairy product contains less than 1 gram of lactose, it is considered low FODMAP. Feta cheese is a low-lactose cheese option, and most individuals with IBS can handle small amounts of low-lactose dairy products. However, it is important to note that everyone's tolerance is unique, and it is recommended to start with small portions and monitor your body's reactions.
Some individuals on a low FODMAP diet have reported consuming feta cheese with no problems, while others may be more sensitive to lactose and need to avoid it. Checking the nutrition label and adjusting portion sizes accordingly is essential when incorporating feta cheese into a low FODMAP diet. Additionally, fatty foods can sometimes bother people with IBS, so it is important to be mindful of that as well.
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Lactose intolerance and IBS are linked
Feta cheese is generally considered to be low FODMAP, and some people on a low-FODMAP diet can eat it without problems. However, it's important to remember that everyone's intolerances are unique, and some people with IBS may find that fatty foods, including cheese, can trigger their symptoms.
The symptoms of lactose intolerance and IBS are nearly identical and include bloating, gas, and diarrhea. However, lactose intolerance can also cause nausea. Additionally, IBS can cause constipation, mucus in the stool, and the feeling of being unable to completely empty the colon. Symptoms of lactose intolerance typically occur 30 minutes to 2 hours after consuming dairy products, while IBS symptoms can change over time, flaring up, getting better, or disappearing.
The link between lactose intolerance and IBS has been studied, and it has been found that lactose intolerance is common in IBS patients. One study of 200 IBS patients found that 16 had lactose intolerance, while another Dutch study found an increased prevalence of lactose intolerance in IBS patients. However, other studies have not been able to identify a similar increase in prevalence. It is believed that the increased gut sensitivity in IBS patients causes more intense symptoms from lactose fermentation in the colon.
While there is no cure for either condition, dietary changes can help manage the symptoms. For lactose intolerance, it is usually recommended to avoid dairy products, although some people can handle small amounts. Lactase enzyme replacements can also be taken with food to aid digestion. For IBS, a low-FODMAP diet is often recommended, and medications such as anti-diarrhea drugs or laxatives can provide relief. Additionally, managing stress may help ease IBS symptoms.
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Dairy is not off-limits on a low-FODMAP diet
Some low-FODMAP dairy foods include cheddar cheese, feta cheese, lactose-free milk, and Parmesan cheese. Hard cheeses are generally low-FODMAP, while other dairy products like ice cream, cream cheese, yogurt, and sour cream are high-FODMAP. Serving sizes also matter—for instance, 40 grams of ricotta cheese is allowable, but a larger serving would be high-FODMAP.
It is important to note that not all lactose intolerance is the same. While some people with lactose intolerance can handle small amounts of low-lactose dairy products, others cannot tolerate any lactose at all. Additionally, some people may have issues with dairy that seem unrelated to lactose, so it is important to pay attention to how different types of dairy affect you.
If you are following a vegan, low-FODMAP diet, look for vitamin B12-fortified plant-based milk alternatives. Some fibre-added products may have inulin, a type of fructan, so be sure to check the low-FODMAP serving size.
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Feta cheese is a good source of calcium
Feta is also a good source of B vitamins, phosphorus, and protein, all of which have been proven to promote bone health. Each serving of feta provides almost twice as much calcium as phosphorus, a proportion that has been shown to positively impact bone health.
Feta cheese is lower in fat and calories than other cheeses, such as aged cheeses like cheddar or parmesan. It is also lower in fat than goat cheese. Feta has a unique, salty flavour from the brine it ages in, and its soft, crumbly texture makes it a versatile ingredient in various recipes, from appetizers to desserts.
While feta cheese is a good source of calcium and has potential health benefits, it is also high in sodium and saturated fat, so it should be consumed in moderation. Excessive sodium in the diet can contribute to high blood pressure, which has been linked to health issues such as kidney disease, stroke, and heart disease.
Regarding a low-FODMAP diet, some sources indicate that feta cheese is suitable for this diet, while others suggest avoiding it due to its dairy content. It is recommended to monitor your body's reactions to cheese and start with small portions to determine tolerance.
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Frequently asked questions
Feta cheese is a low-lactose cheese and can be consumed on a low FODMAP diet. However, it is recommended to check the nutrition label before purchasing, as the amount of lactose in feta cheese can vary depending on the manufacturing process.
The recommended serving size for low-lactose cheeses is up to 40 grams per serving. However, it is important to monitor your body's reaction to cheese and adjust your portion size accordingly.
Yes, other low-FODMAP cheese options include Cheddar, Camembert, Swiss, Brie, Blue Cheese, and Parmesan. These are aged cheeses that have gone through a longer ripening process, resulting in lower lactose levels.
