Cheese is a versatile food that's loved by many, but if you're following a low-FODMAP diet for irritable bowel syndrome (IBS), navigating the cheese aisle to find a low-FODMAP cheese can feel confusing.

Lactose is a natural sugar found in milk, so it's present in many dairy products, including some cheeses. Lactose is also a common FODMAP trigger, particularly for the one-third of people with IBS who are also lactose intolerant. 

Lactose intolerance occurs when your body doesn't produce enough of an enzyme called lactase. Without lactase, lactose is not broken down and it instead enters the large intestine intact, which results in excess water being drawn into the bowel. Here, in the large intestine, lactose is fermented by the gut bacteria. The combined result of these effects is gas, bloating, abdominal cramping, and in some cases, diarrhea.

Many people trying to avoid lactose due to lactose intolerance or IBS stop eating cheese altogether. But not all cheese needs to be avoided. Read on to learn which cheeses can still be eaten on a low-FODMAP or low-lactose diet, plus some of our favorite lactose-free cheese brands.

Can cheese be low FODMAP?

Thankfully, not all cheeses need to be avoided on the low-FODMAP diet. The FODMAP content of cheese depends on several factors, including the serving size and how the cheese is processed. 

Some cheeses, such as aged cheeses like cheddar, are quite low in lactose. This means that certain cheeses are low-FODMAP and can be eaten even by people with a FODMAP intolerance.

Lactose content in cheese

It's a common misconception that all cheese causes gastrointestinal problems in people with lactose intolerance or IBS. In fact, some cheeses can be enjoyed on the low-FODMAP diet. Here's a summary of the lactose content of different types of cheeses.

Aged cheeses

Aged cheeses and hard cheeses are naturally low-lactose cheeses. That's because during fermentation, bacteria feed on the lactose in the pasteurized cow's milk as the cheese ripens, which breaks it down and turns it into lactic acid. This leaves you with aged cheeses like Parmesan, cheddar, Gruyere, Swiss, and blue cheese with much less lactose per serving than fresh cheeses. These types of cheeses are often well-tolerated in small servings by people with lactose intolerance or people following a low-FODMAP diet.

Fresh cheeses

While fresh cheeses generally contain more lactose per serving (since they're not fermented for as long as aged cheeses), some varieties are considered low-FODMAP in small amounts. For example, goat cheese, cottage cheese, and feta cheese have a low FODMAP serving size of 40 grams or less (about 1.5 oz). However, with these cheeses, portion sizes become much more important, as eating more than the Monash University recommended serving size could lead to the intake of more lactose than your body can handle. 

Processed cheeses

Processed cheese foods like cheese spreads and slices are likely to be higher in lactose per serving because they may contain added dairy products like milk solids, which can increase their lactose content. However, this isn't universally true, and it's always important to read labels to look for high-lactose ingredients. Some high-lactose ingredients to look out for on the nutrition label include:

  • Milk
  • Milk solids
  • Milk powder
  • Whey
  • Whey protein concentrate (whey protein isolate has little to no lactose)
  • Whey powder
  • Lactose
  • Cream
  • Buttermilk
  • Curds
  • Yogurt
  • Sour cream
  • Evaporated milk
  • Condensed milk
  • Nonfat dry milk
  • Skim milk powder

Seeing these ingredients on a food label doesn't guarantee a food is high in lactose, but it indicates that the food contains dairy, which can increase the lactose content. 

Low FODMAP cheeses

Fortunately for the cheese lovers out there, many cheeses have low-FODMAP serving sizes of 40 grams or less. Here's a list of some common low-FODMAP and low-lactose cheese: 

  • Blue cheese
  • Brie cheese
  • Camembert cheese
  • Cheddar cheese
  • Colby cheese
  • Compté cheese
  • Feta cheese
  • Goat cheese
  • Gouda cheese
  • Gruyere cheese
  • Havarti cheese
  • Manchego cheese
  • Monterey Jack cheese
  • Mozzarella cheese
  • Oaxaca cheese
  • Parmesan cheese
  • Pecorino-style cheese
  • Swiss cheese

Tips for including low-FODMAP cheeses

Cheese can be part of a gut-friendly diet, and even if you're following the low-FODMAP diet you can still enjoy cheese. Here are some tips for including low-FODMAP cheeses in your diet:

  • Create a low-FODMAP pizza using gluten-free crust, low-FODMAP vegetables, and hard cheese like cheddar.
  • Eat a slice of hard cheese on a rice cracker as a delicious snack.
  • Add fresh mozzarella to your favorite salad. Drizzle with maple syrup and balsamic vinegar for a sweet and salty kick.
  • Add cheese to baked egg cups for breakfast.

Cheese to avoid on a low FODMAP diet

As we've already mentioned, some cheeses have higher lactose levels, making them unsuitable for the elimination phase of the low-FODMAP diet. For example, fresh, unripened cheeses generally have higher lactose levels, as the aging process (which reduces lactose content) is minimal or absent. Additionally, processed cheeses often have added dairy ingredients that increase their lactose levels.

How much lactose is too much? It can depend on the person, so it's best to try small portions of lactose-containing foods to determine your lactose tolerance. It's rare for a person to be completely dairy intolerant, and many people can tolerate small amounts of lactose (even if they're lactose intolerant). 

Keep in mind that for many, cheese serving sizes of 40 grams or less may be tolerated. However, some cheeses are often eaten in larger portions than this. For example, many people eat up to half or three-quarters of a cup of cottage cheese in a sitting (that’s about 100-150 grams). Since cottage cheese is a moderate FODMAP cheese in serving sizes of more than three tablespoons, you may develop symptoms if you eat larger portions of cottage cheese. 

Similarly, soft cheeses like ricotta and queso fresco are often eaten in larger amounts, which can lead to a higher intake of lactose. While this doesn't mean you'll definitely get symptoms when you eat these foods, there's a higher likelihood of it. Remember, it's all about finding your individual tolerance levels.

Cheeses that contain moderate or high amounts of lactose, especially in portions larger than 40 grams (1.5 oz), include:

  • Queso fresco
  • Cottage cheese
  • Cream cheese
  • Halloumi
  • Quark
  • Ricotta cheese
  • American cheese

If you're following a low-FODMAP diet or avoiding lactose, there are many lactose-free cream cheese and hard cheese options available. Here are some popular brands to consider:

  • Green Valley: Offers a range of lactose-free dairy products, including cream cheese and shredded cheeses.
  • Good Culture: Known for its lactose-free cottage cheese.
  • Galbani: Some Galbani mozzarella products are lactose-free.
  • Bunker Hill Cheese: Specializes in lactose-free aged cheddar.
  • Daiya: A popular brand offering vegan, dairy-free, and lactose-free cheese alternatives.
  • Miyoko's Creamery: Provides vegan cheeses made from cashews and oats.
  • Cabot Creamery: Their cheddar cheese is naturally lactose-free.
  • Beemster Premium Dutch Cheese: Many of their aged cheeses are naturally lactose-free.
  • Lactaid: Lactaid's cottage cheese is lactose-free.

When choosing lactose-free or low-FODMAP cheeses, be sure to check the cheese label and  ingredient list for other high-FODMAP ingredients (like onion and garlic, which are high in a type of FODMAP called fructans) and confirm appropriate low-FODMAP portion sizes using the Monash FODMAP app.

Bring on the cheese

Looking for the perfect cheese on a low-FODMAP diet doesn't have to be overwhelming. From naturally low-lactose aged cheeses to lactose-free and vegan alternatives, there's a world of delicious cheeses just waiting for you. 

However, FODZYME can be a game-changer if you want to enjoy higher-lactose cheeses like cottage cheese and ricotta. FODZYME’s enzyme powder blend breaks down specific FODMAPs, including lactose, and can help reduce symptoms like bloating and abdominal discomfort. For a detailed list of foods FODZYME works on, visit their resources.

Ready to try it out for yourself? You can get FODZYME here and enjoy your favorite cheeses with confidence.