Dairy is one of the foods people with IBS most often blame for symptoms (almost half did in one study).3 The FODMAP in dairy is lactose, a sugar that some people absorb poorly1, and many cheeses contain very little of it. Plenty of low FODMAP cheese options exist, so for most people on the diet, cheese can stay.
Why Many Cheeses Are Low FODMAP
During cheesemaking, most of the lactose drains away with the whey, and the bacteria that ripen cheese break down much of what's left. The longer a cheese is aged, the less lactose it usually contains. That's why hard and ripened cheeses are generally well tolerated, while fresh, soft cheeses carry more lactose.
A useful rule of thumb: the firmer and older the cheese, the lower its lactose. Fresh, wet and spreadable usually means more lactose.
Low FODMAP Cheeses
| Type | Cheeses |
|---|---|
| Hard and aged | Cheddar, parmesan, pecorino, gruyère, asiago, Swiss |
| Semi-hard | Colby, Monterey Jack, havarti, halloumi |
| Soft ripened | Brie, camembert |
| Blue | Blue cheese |
| Brined and fresh | Feta, mozzarella, goat cheese |
| In small portions | Cream cheese, cottage cheese |
Cheeses to Go Easy On
- Ricotta, which is high in our data because it's made from whey and holds more lactose
- Quark, which is moderate
- Cheese sauces and spreads made with milk or milk powder
- Processed cheese slices and cheese products with added milk solids or whey powder
- Flavored cheeses with garlic, onion or chives mixed with onion
Portion size still matters: low FODMAP ratings apply to a typical serving.2 A slice or two is a very different lactose load than a bowl of cheese sauce or a large serving of lasagne with ricotta.
Lactose Intolerance vs IBS
Lactose intolerance and IBS are different conditions, though they can overlap. Many people who absorb lactose poorly can still handle a fair amount. A systematic review found that most adults with lactose malabsorption or intolerance tolerated a moderate amount of lactose without symptoms.4 Hard cheeses contain very little lactose to begin with.
So you may not need to cut dairy entirely. If milk itself bothers you, try lactose-free milk and lactose-free yogurt. Lactose is one of the groups you test during reintroduction, so you'll find out how much you personally tolerate.
How to Use Cheese on the Low FODMAP Diet
- Breakfast: an omelet with cheddar and spinach, or a rice cake with cream cheese and cucumber
- Lunch: a quinoa salad with feta, or a baked potato with cheddar and chives
- Dinner: rice pasta with parmesan, or grilled halloumi with roasted vegetables
- Snacks: a few cubes of cheese with rice crackers and kiwi or blueberries (skip grapes, which are high in our data)
For a lighter cheese sauce, melt cheddar into lactose-free milk thickened with a little cornstarch.
Plant-Based Cheese
Vegan cheeses vary a lot. Some are made from coconut oil and starch and are likely low FODMAP. Others are made from cashews, which are high, or include garlic and onion for flavor. Check the ingredient list, or scan it with the Stummy app.
Aged cheeses are low FODMAP but high in histamine. If you've been told you may have histamine intolerance, the advice is different. See our low histamine diet guide.
Check any cheese in our FODMAP checker, or scan the label with the Stummy app. For snack ideas with cheese, see low FODMAP snacks.
