FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can be poorly absorbed in the small intestine. For individuals with irritable bowel syndrome (IBS), these carbohydrates can draw water into the intestine and ferment, leading to digestive symptoms. These symptoms often include cramping, bloating, gas, and altered bowel habits like diarrhea or constipation.
Understanding Lactose and FODMAPs in Cheese
The reason certain cheeses are considered low FODMAP lies in the cheesemaking process, specifically how it affects lactose content. Lactose, a disaccharide sugar found in milk, is the primary FODMAP of concern in dairy products. During cheesemaking, milk is coagulated, and the liquid whey, which contains most of the lactose, is separated from the solid curds.
As cheese ages, bacteria present in the cheese consume the remaining lactose, converting it into lactic acid. This fermentation significantly reduces lactose. Consequently, aged and hard cheeses contain minimal to no lactose, making them suitable for a low FODMAP diet.
Low FODMAP Cheese Options
Hard, aged cheeses like Cheddar, Parmesan, and Swiss are low FODMAP options. They often contain less than 0.1 grams of lactose per serving, with a typical low FODMAP serving size of approximately 40 grams.
Softer aged cheeses like Brie and Camembert also have very low FODMAP levels and can be enjoyed in servings of about 30-40 grams, as their lactose content is minimal. Monterey Jack and Mozzarella are other low FODMAP options, with recommended serving sizes around 40 grams.
High FODMAP Cheeses to Avoid
Certain cheeses are high in FODMAPs because they retain more lactose. Fresh, unaged cheeses typically have a higher moisture content and do not undergo the extensive fermentation process that reduces lactose. These include soft cheeses like Ricotta, Cottage Cheese, and Cream Cheese.
Processed cheese spreads often contain added dairy ingredients such as milk solids or whey, which can increase their lactose content. Examples of high FODMAP processed cheeses include some American-style slices and certain cheese spreads. While some soft cheeses like cottage cheese or cream cheese might have a small low FODMAP serving, consuming larger quantities can quickly exceed a tolerable lactose level.
Tips for Enjoying Cheese on a Low FODMAP Diet
When selecting cheese, examining the nutrition label can be beneficial. For cheese, the “sugars” line on the label often corresponds to lactose content; a product with 1 gram or less of sugar per serving is likely low FODMAP. It is also important to check the ingredient list for hidden high FODMAP additives like milk solids, cream, or whey.
Portion control is important, even for low FODMAP cheeses. While aged cheeses are very low in lactose, excessive consumption can still lead to digestive discomfort, partly due to their fat content, which can be an IBS trigger for some. Individuals should also pay attention to their personal tolerance levels, as responses to specific foods can vary.