Bushra Griffith
FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are types of carbs that may cause digestive issues. The FODMAP diet is not dairy-free, but it is low-lactose, and there are many cheeses that can be enjoyed in moderation. Cheddar cheese is a low-FODMAP food because it is an aged cheese that has been drained of most of its lactose during the manufacturing process. The small amount of lactose left in the curd is transformed into lactic acid as the cheese ripens, resulting in only trace amounts of lactose per serving.
Why is Cheddar Cheese OK for FODMAP?
| Characteristics | Values |
|---|---|
| Serving size | 40g per serving |
| Carbohydrates | 6g per 100g |
| Lactose | 0.1g per 100g |
| Sugar | Less than 1g per serving |
| Fat | High |
| IBS trigger | Yes |
| Lactose intolerance | No |
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What You'll Learn
Cheddar is a hard cheese with only traces of lactose
The low-FODMAP diet is not a dairy-free diet, but it is a lower-lactose diet. This means that there are many cheeses that can be enjoyed as part of a low-FODMAP diet, including cheddar. However, it is important to note that not all cheeses are created equal when it comes to lactose levels. Fresh, unripened cheeses tend to have higher lactose levels than aged cheeses. For example, cheeses like Colby, Edam, Halloumi, Cottage Cheese, Feta, and Cream Cheese can have lactose levels of up to 5 grams.
To determine how much lactose is in a particular cheese, you can check the nutrition facts panel on the cheese label. The sugar listed on the label is lactose, so the lower the amount of sugar, the less lactose the cheese contains. This trick only works for cheese, as other dairy products like milk or yogurt can have added sugar. In general, the fresher the cheese, the more lactose it will contain. So, harder, aged cheeses like cheddar tend to be lower in lactose.
It's also worth noting that individual tolerances vary. While some people with IBS may be able to handle small amounts of low-lactose dairy, others may need to avoid dairy altogether. Additionally, while fat is not a FODMAP, it can be an IBS trigger for some people. Therefore, it is important to monitor your body's reactions to different types of cheese and adjust your diet accordingly.
Overall, cheddar is a hard cheese with only traces of lactose, making it a suitable option for those following a low-FODMAP diet.
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Lactose is the sugar in milk, which some people can't digest
Lactose is the sugar in milk, which some people are unable to digest. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols, which are types of carbs that may cause digestive issues. Lactose is a sugar that falls under this category, and it is present in dairy products. While the low FODMAP diet is not dairy-free, it is a lower-lactose diet. This means that some cheeses are suitable for a low-FODMAP diet.
Cheeses that are aged, such as Cheddar, Camembert, Cheshire, Swiss, Brie, Blue Cheese, and Parmesan, are considered low FODMAP. During the manufacturing process, 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 means that aged cheeses only contain very small or trace amounts of lactose.
Fresh, unripened cheeses like Colby, Edam, Halomi, Cottage Cheese, Feta, and Cream Cheese can also be low FODMAP, but they typically have higher lactose levels than aged cheeses. These cheeses have not gone through a long aging process, so not all of the lactose in the curd converts into lactic acid.
To determine the lactose content of a cheese, one can check the nutrition label and look for the amount of carbohydrates or sugars listed. Since most cheeses do not contain added sugars, the amount of carbohydrates or sugars listed is a good indication of the lactose content. According to Monash University, a serving of a dairy product with less than 1 gram of lactose is considered low FODMAP.
It is important to note that everyone's tolerance to lactose is unique, and those with strict lactose intolerance should be cautious. While some people with IBS may be able to handle small amounts of low-lactose dairy, others may need to avoid FODMAPs altogether.
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The low-FODMAP diet is not dairy-free, but low-lactose
The low-FODMAP diet is not dairy-free, but it is a low-lactose diet. FODMAPs are a group of carbs that may cause digestive issues, and they are the scientific names for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. Lactose is the sugar in milk, and it is the main source of the FODMAP lactose. Dairy-free does not equal lactose-free, and oftentimes, lactose is the IBS-triggering culprit, not dairy.
There is a range of low-lactose cheeses that can be enjoyed on a low-FODMAP diet. The general rule of thumb is that the fresher the cheese, the more lactose it will contain. During the cheese-making process, certain lactase-containing bacteria that break down the lactose are added, and some of the lactose is also drained off with the whey. The longer the cheese ages, the more lactose is broken down and drained off, leaving aged cheeses with very small or trace amounts of lactose. These aged cheeses include Cheddar, Camembert, Cheshire, Swiss, Brie, Blue Cheese, and Parmesan.
The amount of lactose in cheese can be determined by checking the nutrition label and looking at the amount of carbohydrates or sugars listed. Lactose is a sugar, so the lower the amount of sugar, the less lactose the cheese contains. If there is 1g or less of sugar per 100g, then the cheese is considered low FODMAP, and a serving size of 40g is recommended.
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 different cheeses and adjust your portion sizes accordingly.
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Lactose is removed during the manufacturing process
The low-FODMAP diet is not a dairy-free diet, but it is a low-lactose diet. 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.
During the manufacturing process of cheddar cheese, most of the high-FODMAP lactose is drained off with the whey. 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 like cheddar only contain very small or trace amounts of lactose per serving.
The longer the cheese-making process, the more lactose tends to be removed. With certain exceptions, aged cheeses are usually left with less lactose and are therefore better for those with IBS. Fresh unripened cheeses, on the other hand, can have lactose levels of up to 5 grams as they do not go through a long aging process, and so not all of the lactose in the curd converts into lactic acid.
The amount of lactose in cheese can be determined by checking the nutrition label and looking at the carbohydrates and sugars on the label. Lactose is a sugar, and because most cheeses don't contain any added sugars or other sugars in general, the amount of carbohydrates and sugars on the label is the amount of lactose the cheese contains.
It is important to note 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.
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Monash University provides a low-FODMAP app with serving sizes
Cheddar cheese is considered a low-FODMAP food item because, 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 aged cheeses like cheddar contain very small or trace amounts of lactose per serving.
Monash University provides a low-FODMAP app that helps users manage their irritable bowel syndrome (IBS). The app provides detailed information about serving sizes, including a traffic light system that indicates whether a food is safe to eat based on portion size. For example, while potatoes have no FODMAPs detected up to a serving size of 500g, the app also refers to nutritional guidelines to remind users of the recommended daily intake of vegetables and fruits. In another example, the app lists 19g or 1 tablespoon of butter as low FODMAP but provides additional information in the footnotes about the effect of high-fat foods on gut motility and symptoms.
The app also includes a standard serving size of 250ml (1 cup) for beverages. For instance, the app lists the green light serving size for cola as 162g, which is considered low in FODMAPs and okay to drink. However, it's important to note that individual tolerance thresholds may vary. The app also continuously tests and updates the FODMAP levels of foods to ensure the information is accurate.
The Monash University Low FODMAP app provides a comprehensive guide to managing a low-FODMAP diet, helping users navigate safe and unsafe foods and their respective serving sizes. It is a valuable resource for those looking to manage their IBS symptoms effectively.
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Frequently asked questions
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are the scientific names for carbs that may cause digestive issues.
The low FODMAP diet is not a dairy-free diet, but a lower-lactose diet. It involves restricting high-FODMAP foods to relieve gut symptoms, especially for people with irritable bowel syndrome (IBS).
Cheddar is a hard cheese that contains only traces of lactose (0.1g per 100g). During the manufacturing process, most of the high-FODMAP lactose is drained off with the whey, and the small amount left in the curd is transformed into lactic acid as the cheese ripens.
The recommended serving size for cheddar cheese is 40 grams.
Yes, other low-FODMAP cheeses include Camembert, Cheshire, Swiss, Brie, Blue Cheese, Havarti, Parmesan, and Feta.
