Is cheese low FODMAP?
Yes, most hard and aged cheeses, plus brie, camembert and feta, are low FODMAP. Fresh soft cheeses like ricotta and cottage cheese have more lactose.
Main FODMAP group: Lactose
Cheese is good news on the low FODMAP diet. Making cheese drains off the whey, which carries most of the lactose, and ageing lets bacteria use up much of what is left. Monash University lists hard cheeses, brie, camembert and feta as low FODMAP.
Hard vs soft
Aged cheeses such as cheddar, parmesan, Swiss and mozzarella contain very little lactose. Fresh soft cheeses such as ricotta, cottage cheese, cream cheese and mascarpone contain more, so serving size matters. Check the Monash University FODMAP app for tested portions.
Watch processed cheese products
Cheese sauces, spreads and some processed slices are made with milk powder or whey, and flavored versions may add garlic or onion.
Lactose is personal
If you absorb lactose well, you may not need to limit it at all. Test it during the reintroduction phase using milk or yogurt.
Low FODMAP swaps
- Cheddar, parmesan or Swiss cheese instead of soft fresh cheese
- Feta instead of ricotta in salads and pies
- Lactose-free cream cheese