Randy Chandler
Parmesan cheese is a hard cheese that is generally considered to be low FODMAP. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, and it is a set of short-chain carbohydrates that can cause digestive issues in sensitive individuals. The FODMAP that is of concern in cheese is lactose, a naturally occurring sugar found in milk and dairy products. During the cheese-making process, lactose is drained away, and the remaining lactose is broken down by bacteria over time. This means that harder and aged cheeses like Parmesan tend to be lower in lactose and better tolerated by those with IBS or lactose intolerance. Parmesan cheese contains 0 grams of lactose per 100 grams and is considered low FODMAP at a serving size of up to 40 grams.
| Characteristics | Values |
|---|---|
| FODMAP-friendly | Yes |
| Lactose content | 0 grams of lactose per 100 grams |
| Serving size | 40 grams |
| Dairy-free | No |
| Low-lactose | Yes |
| Natural | Yes |
| Production method | Lactose is drained away during its creation |
| Age | Aged cheeses tend to be lower in lactose |
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What You'll Learn
Parmesan is low FODMAP
Parmesan cheese is low FODMAP. FODMAPs are a collection of carbohydrates and sugar molecules found in certain foods, which can cause digestive issues for some people. Lactose is a type of FODMAP, and it is the FODMAP that is present in cheese.
Parmesan is a hard cheese, and harder cheeses are generally lower in lactose than soft cheeses. This is because, during the cheese-making process, the lactose is drained away, and the longer the process, the more lactose is removed. Parmesan, therefore, becomes lactose-free during its production.
The recommended serving size for Parmesan is 40 grams, and it contains 0 grams of lactose per 100 grams. This means that Parmesan is a safe option for those on a low FODMAP diet, and it can be consumed in generous serving sizes.
It is important to note that everyone's lactose intolerance is different, and individual tolerance levels vary. It is always a good idea to monitor your body's reactions to cheese and keep a food diary, starting with small portions to be safe.
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Lactose intolerance and FODMAP
Parmesan cheese is generally considered to be low FODMAP and safe to consume for those with lactose intolerance. This is because during the cheese-making process, the milk sugars (lactose) are drained away, rendering the final product lactose-free.
Lactose intolerance is a condition where individuals do not produce sufficient amounts of the enzyme lactase, which is needed to break down and absorb lactose, the naturally occurring sugar found in milk and dairy products. This can lead to unpleasant symptoms such as diarrhea, gas, bloating, and abdominal cramps.
The severity of lactose intolerance can vary, and it is estimated that around 2-5% of the general population is affected. However, it is important to distinguish lactose intolerance from lactose malabsorption, which is the spillover of undigested lactose from the small intestine into the large intestine. While lactose malabsorption can be tested for, up to 60% of people who test positive do not exhibit any symptoms. Therefore, only those who experience symptoms need to modify their lactose intake.
The Low-FODMAP Diet is an evidence-based dietary approach used to manage symptoms of irritable bowel syndrome (IBS). It involves reducing the intake of specific carbohydrates, including lactose, which can trigger IBS symptoms such as bloating, gas, and diarrhea. While the Low-FODMAP Diet is not dairy-free, it is lower in lactose. This means that individuals following the diet can still consume small amounts of dairy, depending on their tolerance levels.
Hard cheeses, such as Parmesan, cheddar, and Swiss cheese, are generally well-tolerated on a low-FODMAP diet due to their low lactose levels. The aging process that these cheeses undergo reduces their lactose content, making them suitable for individuals with lactose intolerance. Fresh, soft cheeses like cottage cheese and cream cheese also have small low-FODMAP serving sizes.
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Parmesan's production process
Parmesan cheese, known as Parmigiano Reggiano in its native Italy, is a hard, grainy cheese made from raw milk, rennet, and salt. The process of making Parmesan cheese is a delicate blend of art and science, steeped in centuries of tradition. The milk used in Parmesan production is a mix of evening milk, left to stand overnight, and fresh morning milk. This blend of partially skimmed and whole milk creates the ideal balance of fat content needed for the cheese, with a final fat percentage of approximately 2.5%. The use of calf rennet in Parmesan cheese production contributes to the final flavour and texture of the cheese.
In the manufacturing of traditional Parmigiano-Reggiano cheese, fermented whey incubated at room temperature from the previous day's production is used. The bacterial composition of this natural whey culture is complex, with the main organisms being thermophilic lactic acid bacteria (LAB) such as Lactobacillus helveticus and Lactobacillus delbrueckii ssp. lactis. The curd is then cut into small particles the size of rice grains to ensure a fine, granular texture in the final product. The cooking process then begins, bringing the curd's temperature up to 51-55˚C, which is significant as it is below the pasteurisation temperature of 60˚C but still high enough to ensure the lactic acid bacteria remain alive and active. After around 6-7 minutes, the curd transforms into cheese.
The aging process is a critical phase in the production of Parmesan cheese, where it develops its unique flavour, texture, and aroma. This process requires careful control of temperature and humidity, regular turning of the cheese wheels, and periodic inspections to ensure quality. The total processing time can last up to 2-4 years, and only when the cheese master deems the cheese ready—often after 24 months or more—can it be branded as Parmigiano Reggiano and sold to consumers.
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Other low-FODMAP cheeses
Parmesan cheese is low-FODMAP and can be safely consumed in generous serving sizes. This is because it is a hard cheese, and during the cheese-making process, the milk sugars (lactose) are drained away, rendering it lactose-free.
- Swiss cheese: Swiss cheese only contains traces of lactose and is therefore considered low-FODMAP. The recommended serving size is 40 grams.
- Cheddar: Cheddar is a hard cheese that contains only traces of lactose (0.1 gram per 100 grams). The recommended serving size is 40 grams.
- Gouda: Gouda cheese is a Dutch yellow cheese that has been processed to remove lactose almost completely. The more aged the cheese, the lower the lactose content.
- Halloumi: Halloumi contains a low amount of lactose. A low-FODMAP serving is 40 grams, while 60 grams is considered a moderate amount of lactose.
- Mozzarella: Mozzarella is low in lactose, but the amount can vary by brand, so it is recommended to check the ingredients list. Buffalo mozzarella generally contains less lactose than regular mozzarella. The recommended serving size is 40 grams.
- Goat cheese: Goat cheese is low in lactose, but the amount can vary by type and brand. Soft goat cheese contains 2 grams of lactose per 100 grams, while aged goat cheese slices may contain 0 grams of lactose. The recommended serving size for soft goat cheese is 40 grams.
It is important to remember that not all cheeses are created equal when it comes to FODMAP levels. The FODMAP of concern in cheese is lactose, and the level of lactose depends on how the cheese is manufactured and aged. Harder and more mature cheeses tend to be lower in FODMAPs as the lactose is removed or destroyed during the cheese-making process. Additionally, the longer the cheese is aged, the less lactose it will contain.
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FODMAP-friendly serving sizes
Parmesan cheese is a hard cheese that is naturally low in lactose. The milk sugars (lactose) are drained away during its creation. This means that parmesan cheese is generally well tolerated by those with lactose intolerance or IBS.
The recommended serving size of parmesan cheese is 40 grams, which contains 0 grams of lactose per 100 grams. This is in line with the general threshold for lactose of <1 gram per serving, as recommended by Monash University.
FODMAP Friendly uses a threshold of ≤4 grams of lactose per serving, which is also considered evidence-based. Therefore, a 40-gram serving of parmesan cheese would be well within this threshold and suitable for a low-FODMAP diet.
It is important to remember that everyone's intolerances are unique, and it is always a good idea to monitor your body's reactions to different foods. Lactose intolerance can vary from person to person, so it is advisable to start with small portions and adjust accordingly. Additionally, it is recommended to check the ingredient list for any additives, flavorings, or toppings that may not comply with low-FODMAP guidelines.
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Frequently asked questions
Yes, Parmesan cheese is FODMAP-friendly as it contains 0 grams of lactose per 100 grams. The recommended serving size is 40 grams.
The FODMAP diet is not dairy-free but is lower in lactose. Lactose is a milk sugar. Lactose is destroyed or removed during the cheese-making process, so harder and aged cheeses will be tolerated better than softer cheeses. To check how much lactose is in your cheese, look at the nutrition facts panel on the cheese label.
Other FODMAP-friendly cheeses include Swiss cheese, cheddar, Camembert, Cheshire, Pecorino Style, Brie, Blue Cheese, Harvati, and Parmesan.
Non-FODMAP-friendly cheeses include some processed cheese spreads, soft cheeses, and sauces. These are made by melting cheese and then adding additional dairy products such as milk solids, whey, or milk protein concentrates.
