Kamil Perry
Many people with IBS experience lactose intolerance, but this doesn't mean that dairy is entirely off the menu. The good news for cheese lovers is that there are plenty of low-lactose cheeses that can be enjoyed as part of a low-FODMAP diet. The amount of lactose in cheese depends on how it's made and how fresh or aged it is. Generally, the longer a cheese is aged, the less lactose it contains, as the bacteria has had more time to digest the lactose. So, which cheeses are best for people with IBS?
| Characteristics | Values |
|---|---|
| Lactose content | The lower the lactose content, the better the cheese is for IBS. Aged cheeses are generally better for IBS as they have less lactose. |
| Fat content | Cheese with a high fat content can trigger IBS symptoms. |
| Additives and flavorings | Some additives, flavorings, or toppings (e.g., inulin, garlic, apricots) are high in FODMAPs and should be avoided. |
| Portion size | Even low-FODMAP cheeses should be consumed in moderation. A general guideline is 40 grams or less per serving. |
| Type of cheese | Hard cheeses like Cheddar, Parmesan, and Swiss are better options for IBS due to their low lactose content. Soft cheeses like Brie, Camembert, and Cottage Cheese are also considered low-FODMAP when consumed in small amounts. |
| Individual tolerance | It's important to remember that everyone's intolerances are unique. It's recommended to start with small portions and monitor your body's reaction to different types of cheese. |
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What You'll Learn
Lactose-free cheese products
Some lactose-free cheese products include Cabot Creamery's lactose-free cheese options, such as their Vermont Sharp, Habanero, and Legacy cheddars, which have 0g of lactose per serving. Additionally, other styles of aged cheese, like Parmesan, are also lactose-free. Other lactose-free cheese options include Bunker Hill's lactose-free cheese, made with the finest ingredients and a distinct lack of lactose.
Most Kraft cheese is also lactose-free, although this is not advertised on the packaging. Lactose-free cheese options also include Galbani lactose-free mozzarella, although it should be noted that this is low in lactose, not completely lactose-free. Boar's Head Vermont Cheddar is another lactose-free option due to its aging process.
It is important to note that everyone's intolerances are unique, and it is always a good idea to monitor your body's reactions to cheese, starting with small portions. Additionally, remember to check the ingredient list for any additives, flavorings, or toppings that may not comply with low FODMAP guidelines.
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Aged cheeses
When choosing an aged cheese, it is important to consider the type of cheese and the portion size. Hard cheeses, such as cheddar, parmesan, and Swiss cheese, are particularly safe options as they naturally contain very little lactose. These cheeses can be enjoyed in moderation, with a low FODMAP serving size of up to 40 grams. It is important to note that while these cheeses are generally well tolerated, everyone's intolerances are unique, and it is always a good idea to monitor your body's reactions to different cheeses.
In addition to hard cheeses, some aged soft cheeses can also be suitable for people with IBS. Soft cheeses like brie, camembert, and cottage cheese are considered low FODMAP when consumed in small amounts. However, it is important to be mindful of portion sizes, as consuming too much can lead to a higher intake of FODMAPs. Additionally, most cheese has a high-fat content, which can also be an IBS trigger.
When selecting an aged cheese, it is recommended to check the nutrition label to determine the lactose content. As lactose is a sugar, choosing cheeses with lower sugar content will help ensure a lower lactose intake. According to Monash University, a low FODMAP serving of lactose is considered to be 1 gram or less per serving. However, this method may not always work for other lactose-containing products like milk or yoghurt, which can have added sugars.
Overall, aged cheeses can be a delicious and safe option for people with IBS, especially when consumed in moderation. By choosing the right types of cheese and monitoring portion sizes, individuals with IBS can enjoy the flavour and nutritional benefits of cheese without exacerbating their symptoms.
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Low-FODMAP cheeses
It is a common misconception that the low-FODMAP diet means having to give up dairy altogether. Dairy products are an important part of a healthy diet and unless you are completely dairy intolerant, there is no need to avoid them. While on the low-FODMAP diet, there is a range of low-lactose cheeses to choose from.
The trick is to choose naturally low-lactose cheeses and to control your portion size. Generally, the longer a cheese is aged, the less lactose it will contain, as the bacteria has more time to digest the lactose. Therefore, aged cheeses are a safer bet for those with IBS and lactose intolerance. Hard cheeses, like cheddar, parmesan, and Swiss, are particularly safe options as they contain very little lactose. Even some soft cheeses, such as brie, camembert, and even cottage cheese, are considered low-FODMAP when consumed in small amounts.
- Cheddar
- Camembert
- Cheshire
- Pecorino Style
- Swiss
- Brie
- Blue Cheese
- Harvati
- Parmesan
- Mozzarella
- Vegan cheese
- Cottage cheese (40g is low-FODMAP, 80g is moderate-FODMAP)
- Ricotta (40g is low-FODMAP, 80g is moderate-FODMAP)
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, double-check the ingredient list for any additives, flavourings, or toppings that may not comply with low-FODMAP guidelines.
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High-FODMAP cheeses
High-FODMAP foods are a group of short-chain carbohydrates that can be difficult for people with IBS to digest. Removing these foods from your diet could help relieve symptoms and manage your condition. Lactose is a major category in FODMAPs and can be found in many dairy products.
The FODMAP content of cheese is based primarily on its lactose content. 1 gram or less of lactose per serving is considered low FODMAP, while more than 1 gram of lactose per serving is considered high FODMAP. In unsweetened dairy products like cheese, you can usually verify whether or not it contains lactose by checking the total grams of sugar on the nutrition label.
Some high-FODMAP cheeses include:
- Cottage cheese
- Cream cheese
- Milk
- Quark
- Ricotta
- Yogurt
- Some processed cheese spreads, soft cheeses, and sauces
- Some vegan and plant-based cheeses with added ingredients
It's important to note that not all high-FODMAP cheeses need to be avoided completely. Some of these cheeses may have a reasonable low-FODMAP serving size, so it's worth checking the label and using apps like the Monash University FODMAP App to determine the appropriate portion sizes.
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Soft cheeses
When it comes to managing Irritable Bowel Syndrome (IBS), dietary choices play a significant role. Cheese, a beloved dairy product, often raises questions for those with IBS.
Feta cheese, for example, is typically lower in lactose and FODMAPs, but portion sizes should still be monitored. Brie and Camembert are creamy cheeses that are higher in fat, but some individuals with IBS find them well-tolerated.
Ricotta cheese is considered low FODMAP in a 40g serving size and moderate at 80g. It's important to note that everyone's intolerances are unique, so it's advisable to start with small portions and monitor your body's reactions.
Lactose-free cheese options are also available, which are specially formulated to remove lactose, making them a safer choice for those with lactose intolerance. Additionally, all vegan and plant-based cheeses are dairy-free, so they can be good alternatives for those with IBS.
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Frequently asked questions
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are found in certain foods and can be difficult for people with IBS to digest.
Hard cheeses like Cheddar, Parmesan, and Swiss are good options as they contain very little lactose. Even some soft cheeses like Brie, Camembert, and Cottage Cheese are considered low FODMAP when consumed in small amounts.
Check the nutrition label. Monash University states that a low-FODMAP serving of lactose is 1 gram or less per serving. As lactose is a sugar, choose cheeses with 1 gram or less of sugar per serving size.
Yes, it's important to be mindful of portion sizes. While some cheeses are low FODMAP, eating too much can still lead to higher intake of FODMAPs. Additionally, most cheese has a high-fat content, which can also trigger IBS symptoms.
Yes, lactose-free milk and yoghurt are examples of dairy products that are low in FODMAPs. However, it's important to note that these products can sometimes have added sugar, so it's best to check the ingredients list.
