The truth about cheese and lactose
Are you following a low FODMAP diet and excluding cheese because it has lactose in it? Well fear not, there are actually a variety of low lactose cheeses that you can enjoy!
If you love cheese, read on to find out which cheeses to include in your next cheese platter.
But first, let’s discuss the basics of lactose.
What is lactose?
Lactose is the sugar (often referred to as milk sugar) that is naturally found in dairy products such as milk, cheese and yoghurt.
Lactose is a type of monosaccharide, which makes it a FODMAP. To be able to digest lactose, an enzyme (or protein) called lactase is needed. People who do not have enough lactase in their gut have difficulty digesting the sugar lactose. This can cause IBS symptoms such as diarrhoea, excessive wind, vomiting and bloating.
Is lactose in all cheese and dairy products?
The good news is that although lactose is naturally occurring in all dairy products, there are only small amounts in most cheeses.
This is because of the ageing/fermentation process where lactose is broken down into lactic acid. Great news for lactose-intolerant cheese lovers, this fermentation process lowers the amount of lactose in the cheese.
Other dairy products such as yoghurt also undergo some fermentation during production and therefore may be lower in lactose. However, milk is not fermented, so it remains high in lactose. If you are lactose intolerant or find that you don’t tolerate normal yoghurt, it may be best to stick to a lactose-free option.
If you prefer plant-based milk you can try calcium-fortified soy milk (made from soy protein, not soybeans) or almond milk as an alternative.
Keep in mind that many individuals with lactose intolerance may still be able to tolerate a small amount of lactose, such as a cup of milk, per day – so identifying your tolerance threshold is important.
Low FODMAP cheese guide
You can now breathe a sigh of relief knowing that some of your favourite cheeses can still be enjoyed on a low FODMAP diet. Below is a list of low, moderate and high lactose cheeses. Depending on the amount of lactose in the cheese, the low FODMAP serving size differs.
In general, the harder or more fermented cheeses tend to be lower in lactose. The softer cheeses that are not aged tend to be higher in lactose and therefore should be enjoyed in smaller amounts.
Low lactose cheeses
40g serve
- Hard cheeses (e.g. cheddar, Havarti, Colby, Manchego)
- Mozzarella
- Feta
- Camembert
- Brie
Moderate lactose cheeses
40g serve – 2tbs/2 slices
- Haloumi
- Cream cheese
- Ricotta
- Soy cheese
- Goats cheese
- Queso Franco cheese
- Quark cheese
- Cottage cheese
High lactose cheeses
20g serve – 1 tbs/1 slice
- Garlic and herb creamy soft cheese
- Creamy cheese – French style
It is important to keep in mind, that even low lactose cheeses need to be consumed in mindful amounts. In large amounts, there may still be enough lactose to cause IBS symptoms, or the high-fat content may also trigger IBS symptoms.
The lactase enzyme is also available in some digestive enzyme supplements. This can help you to enjoy your favourite dairy products without unwanted side effects.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board May 2022