The low FODMAP dietary approach is often used to manage symptoms associated with Irritable Bowel Syndrome (IBS) by temporarily limiting the intake of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Dairy products, which contain the disaccharide lactose, are a common area of concern for people following this diet. The tolerability of cheese depends primarily on its lactose content, which is significantly affected by the cheese-making process. The specific question of whether ricotta cheese is suitable comes down to its unique production method and, most importantly, the serving size.
The Low FODMAP Threshold for Ricotta
Ricotta cheese is considered a food that is low FODMAP only when consumed in a strictly measured portion, as its lactose content is higher than that of aged cheeses. Testing classifies a serving of 40 grams, approximately two Australian tablespoons, as low FODMAP. This specific threshold is established because a 40-gram serving contains less than one gram of lactose, which is the general limit for a low FODMAP dairy portion.
Adhering to this precise serving size minimizes the influx of fermentable carbohydrates into the small intestine. Consumption of a larger amount, such as 120 grams, which is often considered a standard portion in a meal, moves the food into the moderate FODMAP category. Exceeding this, such as a 200-gram serving, places it in the high FODMAP range. Therefore, ricotta requires careful measurement to remain within safe limits.
The Science Behind Ricotta’s Lactose Content
Ricotta’s higher lactose content results directly from its traditional manufacturing process, which sets it apart from other cheeses. Most cheeses are made from milk curds, which contain protein and fat, while the watery byproduct, whey, is drained away. Ricotta, meaning “recooked,” is typically made by heating and reprocessing this leftover whey, sometimes with added milk or cream.
Since lactose is a water-soluble carbohydrate, the majority remains concentrated in the whey rather than the curds. Using whey as its base means ricotta naturally retains more lactose compared to cheeses made directly from curds. This contrasts with aged, hard cheeses, where bacteria break down the small amount of lactose left in the curd during maturation, resulting in a nearly lactose-free product.
Different Varieties and Their FODMAP Status
The FODMAP status of ricotta can be slightly influenced by the type of milk used and its preparation, though the whey-based nature remains the dominant factor. Ricotta is often made from cow’s milk whey, but varieties made from sheep’s milk or goat’s milk whey are also common. While goat and sheep milk generally contain less lactose than cow’s milk, the final lactose concentration is primarily determined by the whey separation and reprocessing method.
The processing of ricotta also plays a role in its final composition. Fresh, creamy ricotta has higher moisture content, meaning the lactose is dispersed in a larger volume of water. Conversely, versions like baked ricotta have significant moisture removed, which concentrates the remaining solids, including lactose, into a denser product. This concentration means a smaller physical volume of baked ricotta may necessitate a more conservative serving size than fresh ricotta.
Ricotta Compared to Other Cheeses
Ricotta is a fresh, unripened cheese, placing it among dairy products that retain more lactose than aged alternatives. Most hard, mature cheeses are reliably low FODMAP because the aging process eliminates nearly all the lactose. Examples of these well-tolerated cheeses include Parmesan, aged Cheddar, Swiss, and Pecorino, which can often be consumed in larger portions without digestive concerns.
In contrast, ricotta is comparable to other soft, fresh cheeses like cottage cheese and cream cheese, categorized as moderate or high FODMAP in larger servings. Cottage cheese, for instance, is limited to a small two-tablespoon portion to be considered low FODMAP. Ricotta’s fresh nature means it requires strict portion control, unlike the virtually lactose-free aged cheeses.