FODMAP foods / Low FODMAP cheese

Aisle guide

Low FODMAP cheese

Cheese is friendlier than the rest of the dairy aisle, because the lactose leaves with the whey during draining and what stays behind is eaten by the bacteria as the cheese ages. Hard aged cheeses are Low FODMAP: cheddar, parmesan, comte, gruyere, pecorino and the like. Soft fresh cheeses keep more of their lactose, so ricotta, cottage cheese, cream cheese and mascarpone are a matter of serving size rather than a flat yes or no. Brie, camembert, feta and mozzarella are fine in a normal portion. The trap is not the cheese itself but what is mixed into it: garlic and herb spreads, onion powder in processed slices and cheese sauces built on a wheat roux.

Look for on the label

  • the shorter the list, milk, salt, cultures, rennet, the safer the cheese
  • garlic, onion or shallot in a flavoured spread makes it High whatever the cheese underneath
  • processed slices and spreads can carry milk powder or whey powder, which bring the lactose back
  • ready made cheese sauces usually start with wheat flour and onion
  • lactose-free cheese exists but most hard cheese does not need it

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • Emporium

    British Extra Mature Cheddar

    Low

  • Sainsbury's

    Greek PDO feta cheese

    Low

  • Asda

    hard cheese

    Low

  • Sainsbury's

    Mature British Cheddar

    Low

  • Violife

    Original grated

    Low

Worth a closer look

  • Tyrrells

    Mature Cheddar & Chive

    High

    Because ofLactoseOnion in powderExtract of yeastand 1 more

    See all 11 ingredients
    • Apple of earthLow
    • Oil of sunflowerLow
    • LactoseHigh
    • Onion in powderHigh
    • Extract of yeastHigh
    • SaltLow
    • SugarLow
    • Garlic in powderHigh
    • Extract of paprikaLow
    • Cheese cheddar in powderLow
    • Chives driedLow

  • Batchelors

    Pasta 'N' Sauce Cheese & Broccoli

    High

    Because ofDurum wheat semolinaWHEAT FLOURCheese powder (milk)and 6 more

    See all 17 ingredients

    This product is High FODMAP due to wheat and barley ingredients, onion and garlic powders, and dairy ingredients such as milk, cheese powder, and cream powder.

    • Durum wheat semolinaHighDurum wheat semolina is high in FODMAPs due to its high fructan content, and should generally be avoided on a low FODMAP diet.
    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • Cheese powder (milk)HighPowdered cheese made from milk is likely to contain higher levels of lactose, making it high FODMAP unless specified as lactose-free; lactose is the FODMAP present.
    • MilkHighRegular milk (lait) contains lactose, which is a high FODMAP disaccharide; regular dairy milk is high FODMAP unless it is lactose-free or contains lactase enzyme.
    • Modified Maize StarchLowModified maize starch is made from corn and is low FODMAP; it does not contain significant FODMAPs and is safe to consume in usual serving sizes.
    • Dried glucose syrupHighDried glucose syrup typically contains oligosaccharides (such as maltodextrins and sometimes fructans) that are high in FODMAPs, so it should be avoided by people with IBS.
    • Natural flavourings (natural flavourings)UnclearNatural flavourings are a broad category whose FODMAP level depends on the specific flavouring substances and carriers used, which are not identified here.
    • BarleyHighBarley (orge) is high in fructans, making it a high FODMAP ingredient even in moderate amounts.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Onion powderHighOnion powder is high in fructans and therefore high FODMAP; it should be avoided in a low FODMAP diet.
    • Emulsifier (lecithins)LowLecithins are phospholipid emulsifiers and are generally considered low FODMAP because they contain negligible fermentable carbohydrates; no specific safe gram amount is established, but they are typically used in very small quantities.
    • Cream powderHighCream powder is made from milk and typically contains lactose, a high FODMAP disaccharide, so it is considered high FODMAP unless it is specifically labeled as lactose-free.
    • Ground turmericLowGround turmeric is low in FODMAPs at typical culinary amounts, with up to about 2 g (approximately 1 teaspoon) generally considered a suitable serving.
    • Black pepper extractLowBlack pepper extract is considered low FODMAP and is well tolerated in typical culinary amounts; you can safely consume at least 1 gram per sitting.
    • Spinach powderLowSpinach powder is made from spinach leaves, which are low in FODMAPs; typical serving sizes (up to 75 g fresh spinach equivalent) are safe.
    • Dried BroccoliUnclearDried broccoli cannot be assigned a reliable FODMAP level without knowing whether it contains florets or stalks and the serving size, because dehydration concentrates its FODMAPs.
    • Roasted Garlic PowderHighRoasted garlic powder is high in fructans, a FODMAP carbohydrate, because garlic remains concentrated during drying and powdering.

  • Tesco

    Smoked Ham & Mature Cheddar

    High

    Because ofWHEAT FLOURMalted wheat flakesWheat branand 6 more

    See all 33 ingredients

    The product is high in FODMAPs due to multiple wheat- and barley-derived ingredients, including wheat flour, malted wheat, wheat bran, malted barley flour, barley malt flour, and malted brown bread.

    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • Malted wheat flakesHighMalted wheat flakes are made from wheat, which is high in fructans (a type of oligosaccharide), and are considered high FODMAP at typical serving sizes.
    • Wheat branHighWheat bran is high in fructans, which makes it a high FODMAP ingredient.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • Wheat glutenLowWheat gluten is low FODMAP because it is the protein component and does not contain significant carbohydrates like fructans.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Spirit vinegarLowSpirit vinegar is low FODMAP because it does not contain any significant fermentable carbohydrates, and it is safe to consume freely on a low FODMAP diet.
    • Wheat ProteinHighWheat protein is high FODMAP as it may contain significant amounts of fructans, which are poorly tolerated by people with IBS.
    • Malted barley flourHighMalted barley flour is high in FODMAPs, particularly due to significant levels of fructans which can cause digestive issues; it should be avoided by those following a low FODMAP diet.
    • EmulsifiersLowEmulsifiers are processing aids and do not contain FODMAPs; they are safe for all portion sizes.
    • Barley malt flourHighBarley malt flour is high in FODMAPs (especially fructans), so it should be avoided on a low FODMAP diet.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Malted wheat flourHighMalted wheat flour is high in FODMAPs due to its significant fructan content, making it unsuitable for people on a low FODMAP diet even in small amounts.
    • Flour treatment agent (sodium metabisulfite)LowSodium metabisulfite is a sulfite-based flour-treatment additive and contains no fermentable carbohydrates, so it is considered low FODMAP; no specific gram serving limit has been established for FODMAP purposes, and it is normally used only in very small regulated amounts in food.
    • Palm oilLowPalm oil is pure fat and contains no FODMAPs, so it is safe to consume in any amount.
    • PorkLowPlain pork is low FODMAP because it contains extremely low amounts of FODMAPs and is safe for unrestricted consumption.
    • DextroseLowDextrose is a simple glucose sugar and is low FODMAP, safe to consume in standard ingredient amounts.
    • StabiliserUnclear“Stabiliser” is a general category rather than a specific ingredient, so its FODMAP level cannot be determined without the stabiliser’s name or E-number.
    • Antioxidant (tocopherol)LowAntioxidant (tocopherol) is a fat-soluble form of vitamin E and contains no fermentable carbohydrates, so it is low FODMAP; no specific gram serving limit is established for FODMAP purposes.
    • PreservativeLowCalcium propionate is a preservative and is considered low FODMAP as it is a salt and does not contain FODMAP carbohydrates; it is safe to consume in the typical amounts used in foods.
    • Cheddar cheeseLowCheddar cheese is low in lactose and is considered low FODMAP, with a safe serving size of up to 40g per serve.
    • MilkHighRegular milk (lait) contains lactose, which is a high FODMAP disaccharide; regular dairy milk is high FODMAP unless it is lactose-free or contains lactase enzyme.
    • MayonnaiseLowMayonnaise is generally low FODMAP, as it is made from egg, oil, and vinegar (all low FODMAP ingredients); it can be safely consumed in normal portions, such as 40g per serve.
    • CornflourLowCornflour (made from corn/maize) is a low FODMAP ingredient and is generally safe to consume in typical serving sizes, up to 100 grams per serving.
    • Pasteurised Egg YolkLowPasteurised egg yolk contains no meaningful FODMAPs and is low FODMAP at a serving of about 18 g (one yolk).
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Calcium carbonateLowCalcium carbonate is a mineral compound and contains no FODMAPs, making it safe for any amount on a low FODMAP diet.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • Malted Brown BreadHighTypically high in fructans because brown bread is usually made with wheat, and malted wheat bread may contain additional fructans; a low-FODMAP serving cannot be confirmed from the name alone.
    • Smoked Formed HamLowPlain smoked ham contains negligible FODMAPs, so a serving of about 100 g is generally considered low FODMAP, although formed ham should be checked for added onion, garlic, wheat, or other high-FODMAP ingredients.

What people ask

Is cheddar low FODMAP?
Yes, cheddar is Low because ageing leaves almost no lactose behind. The same goes for parmesan, comte, gruyere and other hard aged cheeses.
Is cream cheese low FODMAP?
Fresh cheeses like cream cheese, ricotta and cottage cheese hold more lactose than aged ones, so they work in a small serving and cause trouble in a large one. Spread it thin rather than eating it by the spoon.
Does lactose-free cheese help?
It can, but most hard cheese is already low in lactose, so you are usually paying for something you do not need. It matters more for fresh cheeses.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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