Kamil Perry
The low FODMAP diet is not a dairy-free diet, but it does limit lactose. Lactose is a natural sugar found in dairy products, and it is also a type of FODMAP. People with IBS who are lactose intolerant only need to restrict lactose in their diet if they experience symptoms of lactose intolerance. The amount of lactose in cheese varies depending on the type of cheese and the manufacturing process. Fresh, unripened cheeses like feta, cottage cheese, and cream cheese can have lactose levels of up to 5 grams. Aged cheeses like Cheddar, Swiss, and Parmesan have very low or trace amounts of lactose because the lactose is drained off with the whey during manufacturing, and the remaining lactose is converted to lactic acid as the cheese ripens. Some aged Dutch cheeses like Gouda are completely lactose-free. People on a low FODMAP diet can enjoy low-lactose cheeses in moderation, but they should check nutrition labels and be mindful of portion sizes.
| Characteristics | Values |
|---|---|
| Is the low FODMAP diet dairy-free? | No, but it limits lactose. |
| How to check lactose content in cheese | Check 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. |
| How much lactose in cheese is considered low FODMAP? | If there is 1 gram or less per 100g of cheese, it is considered low FODMAP in a 40g serving size. |
| Examples of low FODMAP cheeses | Aged cheeses like Cheddar, Camembert, Cheshire, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. Dutch yellow cheeses like Gouda. |
| What about Feta cheese? | Feta cheese is listed as containing 0.1g lactose per 100g in the Australia/New Zealand database, but 4g of carbohydrates (lactose) per 100g in the USDA database. Check the nutrition label and adjust portion size accordingly. |
| What about Asadero cheese? | Asadero cheese has up to 3g of sugar (potentially lactose) per 100g. Limit to 30g per meal in the first phase of the low FODMAP diet. |
| What about Quark? | Quark is a soft cheese with a yogurt-like texture. It usually contains 3-4 grams of lactose per 100 grams, with a low FODMAP serving of 40 grams. |
| What about Halloumi? | Halloumi is low lactose in 40g servings. Larger servings will contain more lactose. |
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What You'll Learn
Low FODMAP diets are not dairy-free, but limit lactose
The Low FODMAP diet is not dairy-free, but it does limit lactose. Lactose is a type of natural sugar found in dairy products, and it is also a type of FODMAP. Thus, on a Low FODMAP diet, lactose intake should be limited.
However, this does not mean that dairy products should be completely eliminated. Instead, the trick is to choose cheeses with naturally low lactose content and control your portion sizes. Aged cheeses, such as Cheddar, Camembert, Swiss, Brie, Blue Cheese, and Parmesan, are examples of low-lactose cheeses. During the manufacturing process of these cheeses, most of the 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 results in aged cheeses containing very small or trace amounts of lactose per serving, making them suitable for individuals with lactose intolerance.
It is important to note that tolerance levels for lactose vary from person to person. Some individuals with lactose intolerance can even tolerate up to two cups (500ml) of regular milk daily. Therefore, it is recommended to monitor your body's reactions to different cheeses and adjust your intake accordingly. Checking the nutrition label on the cheese packaging can help determine its lactose content, as the sugar listed on the label is lactose. Additionally, apps like the Monash Low FODMAP App can provide guidance on cheese serving sizes and lactose content.
While the Low FODMAP diet does not require complete dairy elimination, those with strict lactose intolerance may choose to eat lactose-free or milk-free options during the elimination phase. In such cases, consulting a dietician is advisable to make an informed decision.
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Aged cheeses have less lactose
Aged cheeses typically contain less than 0.5 grams of sugar, which means they will only contain very small or trace amounts of lactose per serving. This is because most of the lactose is drained off with the whey during the manufacturing process. The small amount of lactose that remains in the curd is transformed into lactic acid as the cheese ripens.
Some examples of aged cheeses include Cheddar, Camembert, Cheshire, Pecorino, Swiss, Brie, Blue Cheese, Havarti, and Parmesan. These cheeses are generally well tolerated by people with lactose intolerance. However, it is important to note that the tolerance level for lactose varies from person to person, and it is always advisable to consult a dietitian or a healthcare professional before making any dietary changes.
The recommended serving size for aged cheeses is typically around 40 grams. This is based on the Monash Low FODMAP app, which suggests that consuming less than 1 gram of lactose per serve is suitable for a low FODMAP diet. However, it is important to monitor your body's reactions to cheese and adjust portion sizes accordingly.
Fresh, unripened cheeses tend to have higher lactose levels than aged cheeses. Some examples include Colby, Edam, Halloumi, Cottage Cheese, Feta, and Cream Cheese. Feta cheese, for instance, can have varying levels of lactose depending on the manufacturing processes and the region. Therefore, it is always recommended to check the nutrition label and adjust portion sizes accordingly.
Overall, aged cheeses are a good option for individuals following a low FODMAP diet as they naturally contain lower levels of lactose. However, portion sizes and individual tolerance levels should also be considered to ensure a well-tolerated and balanced diet.
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Lactose content varies by cheese type
Lactose content varies depending on the type of cheese. The good news is that the low FODMAP diet is not a dairy-free diet, and you can enjoy low-lactose cheese. However, you need to avoid cheeses that contain high amounts of lactose. The trick is to choose naturally low-lactose cheeses and control your portion size.
Natural, aged cheese normally contains less than 0.5g of sugar, which means they will only contain very small or trace amounts of lactose per serve. These cheeses include Cheddar, Camembert, Cheshire, Pecorino, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. They can often be digested by people with lactose intolerance. During the manufacturing process, most of the lactose is drained off with the whey. The small amounts of lactose left in the curd are then transformed into lactic acid as the cheese ripens.
Fresh unripened cheeses can have lactose levels that are less than 5 grams. These include Colby, Edam, Halloumi, Cottage Cheese, Feta, or Cream Cheese. Feta cheese, for example, is listed as containing 0.1g of lactose per 100g in the Australia/New Zealand database and 4g of carbohydrates (lactose) per 100g in the USDA database. The difference in lactose levels could be due to manufacturing processes. This means it is recommended that you check the nutrition label before purchasing feta cheese and adjust your portion size as needed.
Dutch yellow cheeses, such as Gouda cheese, have their lactose almost completely removed during the production process. The more aged the Dutch cheese is, the lower the amount of lactose in it. Aged Dutch cheeses are usually completely lactose-free. The younger variants of these cheeses can still contain traces of lactose, which may cause symptoms if you are very sensitive to lactose. However, for most people, these traces will be fine.
It is important to remember that tolerance levels for lactose vary from person to person, so it is essential to test and understand how much lactose you can tolerate.
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Lactose intolerance is personal, so test your tolerance
Lactose intolerance is the inability to digest lactose, a sugar found in milk and other dairy products. It is caused by the lack of an enzyme called lactase, which breaks down lactose into simpler sugars that can be absorbed by the body. Lactose intolerance can cause uncomfortable symptoms such as gas, bloating, cramps, and diarrhea. The severity of these symptoms will vary from person to person, and some people with lactose intolerance may be able to tolerate small amounts of lactose without experiencing any issues.
The low FODMAP diet is often recommended for people with irritable bowel syndrome (IBS) to help manage their symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates that can be difficult to digest for some people. While the low FODMAP diet does limit lactose, it is not a dairy-free diet. This means that people following a low FODMAP diet can still enjoy some dairy products, as long as they are low in lactose.
Hard, aged cheeses such as cheddar, Swiss, and Parmesan are naturally low in lactose and are generally well-tolerated by people with lactose intolerance. These cheeses can be included in a low FODMAP diet, but it is important to control portion sizes as larger servings may contain more lactose. Other low-lactose cheese options include Brie, Camembert, Colby, goat cheese, Havarti, mozzarella, and Pecorino.
To determine your personal tolerance level for lactose, you can undergo a lactose tolerance test or a hydrogen breath test. These tests involve consuming a liquid with high levels of lactose and then measuring either your blood glucose levels or the amount of hydrogen in your breath at regular intervals. If your glucose levels do not rise or you have increased levels of hydrogen, it indicates that your body is not properly digesting and absorbing lactose. However, it is important to note that these tests may not always be accurate, and some people may still have lactose intolerance even with negative test results.
Additionally, you can experiment with different types and amounts of dairy products to see what works best for you. Some people with lactose intolerance may find that they can tolerate small servings of milk, especially when consumed with other foods, or cultured milk products like yogurt. Lactase enzyme supplements, either in tablet or drop form, can also help with digesting dairy products. However, it is always best to consult with a healthcare professional before introducing any new supplements or making significant changes to your diet.
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Serving size matters for low FODMAP cheese
The low FODMAP diet is not a dairy-free diet, but it does limit lactose. This means that you can still eat cheese, as long as you choose low-lactose cheeses and control your portion size.
The general rule is that if there is 1 gram or less of lactose per 100 grams of cheese, it is safe to consume in a 40-gram serving size. This is because the sugar in cheese is lactose, so the lower the amount of sugar, the less lactose the cheese contains.
Some examples of low-lactose cheeses include:
- Aged cheeses: Cheddar, Camembert, Cheshire, Pecorino, Swiss, Brie, Blue Cheese, Havarti, or Parmesan.
- Dutch yellow cheeses: Gouda.
- Swiss cheese.
- Fresh unripened cheeses: Colby, Edam, Halomi, Cottage Cheese, Feta, or Cream Cheese.
However, it is important to note that tolerance levels for lactose vary from person to person, so it is recommended that you test and monitor your own body's reaction to different cheeses and serving sizes.
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Frequently asked questions
A low FODMAP diet is a diet that limits lactose, a type of natural sugar found in dairy products. It is often followed by people with IBS.
Yes, cheese is allowed on a low FODMAP diet, as long as it is a naturally low-lactose cheese and you control your portion size.
Examples of low-lactose cheeses include Cheddar, Camembert, Swiss, Brie, Blue Cheese, and Parmesan.
You can check the nutrition label on the cheese packaging. The sugar listed is lactose, so the lower the amount of sugar, the less lactose the cheese contains.
