The Low FODMAP Cheese Index: Ranking the Best Cheese for IBS

Fody friends, we have exciting news to share with you today. As it turns out, Low FODMAP cheese varieties, such as aged cheddar or parmesan, are okay to eat while on the Low FODMAP diet!

At Fody, we hear the question: “Is Low FODMAP cheese friendly?” and “Is cheese Low FODMAP?” all the time.

The answer is yes and no.

There is a common misconception that being on the Low FODMAP diet means having to give up dairy altogether, but that’s simply not the case. It may be a tricky concept, but it’s important to remember that dairy-free does NOT equal lactose-free. And oftentimes, lactose is the IBS-triggering culprit, not dairy.

IBS and Lactose Intolerance

An estimated 33% of IBS sufferers are also lactose intolerant to some degree. Lactose is the sugar in milk, which many of us can digest by producing an enzyme called lactase. For those who are affected by lactose, however, there is a lack of lactase in the system, which prevents proper digestion from occurring. 30 to 45 minutes after consuming foods containing lactose, sufferers will begin to experience symptoms such as bloating, gas, and diarrhea. While everyone’s tolerance is different, most individuals with IBS can handle small amounts of low-lactose dairy products. This means that the best Low FODMAP cheese options are usually low-lactose cheese.

Wait. What is Low Lactose Cheese?!

Not all cheeses are created equal when it comes to lactose levels. As a general rule of thumb, the fresher the cheese, the more lactose it will contain. During the cheese-making process, certain lactase-containing bacteria that chip away at the lactose are added in, and some of the lactose is actually discarded throughout aging. The longer the process, the more this tends to occur. With certain exceptions, aged cheeses are usually left with less lactose, and therefore better for those with IBS. Lucky for you, they’re also packed with flavour!

What Cheeses are Low FODMAP and How Much Can I Eat?

Now that we’ve educated you on the technical nitty-gritty of IBS and lactose intolerance, it’s time to get to the good stuff!

Below is a list of the best cheeses for IBS (up to 40 grams per serving). It's important to keep in mind that everyone’s intolerances are unique. It’s always a good idea to keep tabs on your own body’s reactions to Low FODMAP cheese, starting with small portions at a time, just in case. To stay on the safe side, double-check the ingredient list for any additives, flavourings, or toppings that may not comply with Low FODMAP guidelines. This list is not recommended for those with strict lactose intolerance. It is, however, a handy visual guide for individuals on the Low FODMAP diet!

Low FODMAP Cheeses List

• Blue Cheese
  
• Brie
  
• Camembert
  
• Cheddar
  
• Colby Style
  
• Comté
  
• Cottage Cheese
  
• Cream Cheese
  
• Feta
  
• Goat Cheese
  
• Haloumi
  
• Havarti
  
• Manchego
  
• Monterey Jack
  
• Mozzarella (Italian-style)
  
• Parmesan
  
• Pecorino
  
• Quark Cheese
  
• Queso Fresco
  
• Ricotta
  
• Soy Cheese
  
• Swiss Cheese

Many of these low FODMAP cheeses have been tested by Monash University’s certified dieticians.

Running to the store to grab your favourite Low FODMAP cheese? Find the perfect pairing in our online store or try one of our Low FODMAP recipes tonight!

FAQs

Is Swiss Cheese Low FODMAP?

Yes, Swiss cheese is Low FODMAP and considered safe for many individuals managing IBS and cheese consumption. This cheese is naturally very low in lactose due to the way it is processed and aged. During production, much of the lactose is removed with the whey. As the cheese matures, any residual lactose is broken down even further. This makes Swiss cheese a great option on a Low FODMAP cheese list. The recommended serving size is 40 grams, which is generally well-tolerated by most people with IBS. If you're wondering, “Is Swiss cheese Low FODMAP?”, the answer is yes—just be mindful of portions. Pair it with Low FODMAP-friendly foods like cucumbers, rice crackers, or sourdough for a satisfying, gut-friendly snack or meal.

Is Feta Cheese Low FODMAP?

Yes, feta cheese is Low FODMAP when eaten in moderation, making it a great option for those following a FODMAP diet. Feta is often made from sheep’s or goat’s milk, which naturally contains less lactose than cow’s milk. As a result, it’s often better tolerated by individuals with IBS. According to Monash University, a leading authority on the diet, a 40-gram serving of plain feta (in brine) is considered Low FODMAP. However, many store-bought varieties are marinated in garlic, onions, or herbs—all of which are high FODMAP and should be avoided. If you're looking to expand your Low FODMAP cheese list, plain feta can be crumbled over salads or roasted vegetables to add flavor without triggering symptoms related to IBS and cheese.

Is Cream Cheese Low FODMAP?

Cream cheese is Low FODMAP—but only in very small quantities. Regular cream cheese contains more lactose than aged cheeses like cheddar or Swiss, making it a more limited option for people with IBS. The Monash University FODMAP app recommends a maximum serving size of 1 tablespoon (about 20 grams) for regular cream cheese. Larger servings may contain enough lactose to cause IBS symptoms like bloating, gas, or cramping. However, lactose-free cream cheese is a safer choice and can be enjoyed in servings of up to 40 grams. When shopping, look for plain, unflavored varieties without garlic, onion, or other high FODMAP ingredients. So, if you're wondering, “Is cream cheese Low FODMAP?” the answer is yes—but portion size and ingredient label reading are key.