For people with gastrointestinal tract (GI) problems, it’s a pain in neck when it comes to checking low FODMAP food. But thankfully, there you go, cheeses are actually quite low in FODMAP.
Allow me to explain.
FODMAP often refers to the amount of lactose present in the cheese. Not exactly right, but close enough. That’s because lactose, as we know, is only one of the FODMAP carbohydrate. For the reason I explained in detail here.
So, it is depending on the milk source and the cheesemaking process after all.
According to the data (by ALOUETTE CHEESE USA LLC ) from the USDA, for every 100 grams of crumbled gorgonzola cheese, there is 25g of protein, 28g of fat, and 3.57g of sugar & carbs. And that 3.57g includes a large portion of lactose, which is also a FODMAP. Even if we assumed that all carbs are FODMAP, the number is still fall within the range of your daily recommendation of 15-30g intake in low FODMAP diet (1).
For that reason, cheese including gorgonzola is considered low in FODMAP. That said, the lactose level also depends on a number of factors. See below.
Before we get into detail, you have to know where exactly the lactose from.
With the help of rennet and acid, most of the water gets drained away leaving a huge chunk of solid mass curd. It comprises fat, lactose, casein protein, whey protein, and ash.
Along with it, there is usually a starter culture of thermophilic bacteria added into the milk before forming the curd. As the aging period goes, these bacteria help to convert lactose (FODMAP) into lactic acid, which then dramatically reduces the lactose level in cheese.
That’s why fresh cheeses are higher in FODMAP than the aged hard cheese, a good example would be parmesan vs cheddar.
For the same reason, Parmigiano Reggiano (the real parmesan) which takes years to age is said to have little to none lactose in it. See FODMAP content in Parmigiano Reggiano.
What about the FODMAP in other cheeses?
For those with IBS and concerning about the FODMAP, you are fine to go with Monterey Jack, blue cheese, feta, brie,
Other than that, you should stay away from cheeses like cottage cheese, ricotta, and cream cheese. They are slightly higher in FODMAP.
An easy way to identify low FODMAP cheese next time when you go to a grocery store is to look for a nutrition label with no/low lactose (go for carbs if can’t find lactose) — below than 5g.
With that in mind, never confuse dairy-free cheese and low FODMAP cheese. It literally means the cheese is made of other ingredients but not dairy, those replaced ingredients (such as nuts) could still be high in FODMAP.
So… look what i found this one on Amazon for you!
Continue reading my comparison of Gorgonzola vs Parmesan.