Feta cheese can be found made from cow's milk, sheep's milk, goats' milk and sometimes even blends. All of them are low enough in lactose to be considered low FODMAP in portions of 40 grams, which is about 3 Australian tablespoons.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Dairy is off-limits for many IBS sufferers, although lactose-free dairy (found in cream cheese, half and half, hard cheeses like cheddar, parmesan, and Swiss, and soft cheeses like brie, feta, and mozzarella can be tolerated by many of us.
Feta: low FODMAP at 1 ½ ounces (40 grams) per serving.
These include aged cheeses, but also feta — a classic feature in the Greek salad. Half a cup of crumbled feta is low in FODMAPs, and will be tolerated well by most people with IBS and other digestive issues.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Aged cheeses
The bacteria in cheese break down some of the lactose as the cheese ages, meaning Parmesan, sharp cheddar, Manchego, and similar varieties can often be tolerated by those with dairy intolerance.
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.
Bottom Line: Feta cheese contains friendly bacteria that have been shown to promote immune and intestinal health, in addition to their anti-inflammatory effects.
Feta cheese does not have many adverse effects if you consume it in moderation. However, excess consumption can lead to uncomfortable stomach symptoms like bloating, flatulence, stomach cramps, nausea and diarrhoea.
Gut Health
Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function.
IS GREEK YOGURT LOW FODMAP? Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs. It should be noted that avocado oil, a type of oil made from avocados, does not contain any carbs and is FODMAP-free. Therefore, it's safe for those who are sensitive to FODMAPs.
Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.
Gluten-free pasta is considered low FODMAP in servings of 1 cup (cooked) or 145 grams. Not all gluten-free pasta products are created equal. To help keep things low FODMAP, select pasta products made with rice, corn, or quinoa.
Low FODMAP Bread Serving Sizes
You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.
Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.
Without lactase, the gut can't break down lactose in dairy well. As a result, it enters the large intestine undigested. Then, bacteria will ferment on the lactose, which produces gas. To make it worse, people with IBS are hypersensitive to any abnormal movement in the gut.
The acronym “BRAT” stands for bananas, rice, applesauce, and toast. These bland foods are gentle on the stomach, so they might help prevent further stomach upset.
A small study in 45 people with self-reported lactose intolerance found that A2 milk was easier to digest and caused less digestive discomfort, compared with regular cow's milk ( 13 ).
Modified rye bread may ease the symptoms of irritable bowel syndrome (IBS) according to a study, which recommends this food as a way to increase fibre intake for patients with this condition.
Wheat pasta: Yes, you read that correctly! According to Monash University (the creators of the low FODMAP diet), wheat pasta can be included on the low FODMAP diet in small amounts. The low FODMAP serving for wheat pasta is a ½ cup (cooked) or 74 grams.
Grapes are a FODMAP-friendly fruit and can be enjoyed in 1 cup servings during the experimentation (aka elimination) phase. They burst with naturally-sweet, juicy flavor when baked and are perfect in this Low FODMAP Grape Crisp.