Brie is low FODMAP. It contains virtually zero lactose, the only FODMAP found in dairy, making it a safe choice during the elimination phase of a low FODMAP diet. A standard 40-gram serving (about one and a half ounces) is the recommended portion size.
Why Brie Is So Low in Lactose
Cheese production naturally strips out most of the lactose from milk. About 98% of the lactose drains away with the whey during cheesemaking, either still as lactose or already converted to lactic acid by bacteria. Whatever small amount remains in the curd gets broken down during the early stages of ripening.
Brie has an extra advantage. It’s a surface-ripened cheese, meaning mold on the rind continues to break down lactic acid into carbon dioxide and water as it ages. This is what gives Brie its increasingly soft, creamy texture and rising pH over time. By the time it reaches your plate, the lactose is essentially gone. Dairy Australia lists Brie alongside hard cheeses like parmesan and cheddar as containing “almost zero lactose.”
How Brie Compares to Other Cheeses
Most aged and ripened cheeses are low FODMAP. Here’s how a few common options stack up per 40-gram serving:
- Brie: 0 grams of lactose per 100 grams
- Camembert: roughly 0.04 to 0.1 grams per 100 grams
- Cheddar: 0.04 grams per 100 grams
- Parmesan: 0 grams per 100 grams
For comparison, a glass of regular milk (250 ml) contains nearly 16 grams of lactose. The difference is enormous. All of these cheeses are safe at a standard serving size on a low FODMAP diet.
Cheeses to be more cautious with are fresh, unripened varieties like ricotta, cottage cheese, and cream cheese. These haven’t gone through the extended aging process that eliminates lactose, so they retain measurably higher levels.
Fat Content and IBS Symptoms
Even though Brie is low FODMAP, it’s worth knowing that some people with IBS find high-fat foods trigger symptoms independently of FODMAPs. Brie is a rich cheese, typically around 25 to 30 percent fat.
Research published in the World Journal of Gastroenterology explains why this happens. Fat in the upper part of the small intestine slows gut motility and impairs the clearance of intestinal gas, leading to bloating and distension. In people with IBS, this response is amplified. Fat in the gut also increases sensitivity to rectal distension, which can worsen pain and discomfort. A significant proportion of IBS patients report that fatty foods are a personal trigger.
This doesn’t mean you need to avoid Brie. It means that if you’re eating it as part of a low FODMAP diet and still noticing symptoms, the fat content could be the culprit rather than lactose. Sticking to a moderate portion (that 40-gram serving) and not pairing it with other high-fat foods in the same meal is a practical way to test your tolerance.
Choosing the Right Brie
Plain Brie is reliably low FODMAP, but flavored or specialty versions can introduce hidden FODMAPs. Brie topped with honey, fig preserves, or dried fruit adds fructose and fructans. Some triple-cream Brie varieties include added cream during production, which slightly increases lactose content, though it typically remains well within safe limits.
Check the ingredient list for anything beyond milk, cultures, salt, and enzymes. If you’re buying Brie at a cheese counter where there’s no label, ask whether anything has been added. Standard plain Brie from any major brand or region is a safe bet.