Mozzarella cheese is creamy, mild, and incredibly versatile. Whether it’s on pizza, salads, or sandwiches, it’s a beloved dairy staple. But if you’re following a low FODMAP diet to manage IBS symptoms, you might be wondering — is mozzarella low FODMAP?
Let’s break down the facts, recommended servings, and tips to enjoy mozzarella without upsetting your digestive system.
What Are FODMAPs?
FODMAPs are types of carbohydrates that are poorly absorbed in the gut. They can cause bloating, gas, cramps, and other IBS-related symptoms. The low FODMAP diet, developed by Monash University, helps people identify and eliminate these triggers.
Key FODMAP types include:
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Lactose (found in many dairy products)
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Fructose
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Fructans
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Galacto-oligosaccharides (GOS)
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Polyols
Is Mozzarella Low FODMAP?
Yes — in small amounts.
Mozzarella is considered low FODMAP when consumed in controlled portions, especially if it's made from cow’s milk and is lower in lactose.
✔️ Safe Serving Size (Monash University Guidelines):
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1 serving = 40 grams (about 1.4 oz)
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This amount contains a low level of lactose, making it suitable during the elimination phase of the low FODMAP diet.
???? Note: Always choose fresh mozzarella over processed or shredded versions, which may contain additives.
When Mozzarella Might Not Be Safe
Mozzarella becomes high FODMAP if consumed in larger amounts due to increased lactose content. Also, buffalo mozzarella may have a different fat and lactose profile, so moderation is still key.
Watch for:
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Processed mozzarella (with added whey or milk solids)
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Large servings (over 60g)
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Pre-shredded cheese with starches or gums
Low FODMAP Cheese Alternatives
If you’re looking for other IBS-friendly cheeses, try these:
| Cheese | Safe Serving | Notes |
|---|---|---|
| Cheddar | 40g | Naturally low in lactose |
| Brie | 40g | Low lactose |
| Feta | 40g | Moderate FODMAP; test tolerance |
| Parmesan | 30g | Aged & low in lactose |
| Swiss (Emmental) | 40g | Low lactose |
How to Enjoy Mozzarella on a Low FODMAP Diet
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Add a few fresh slices to a gluten-free Caprese salad
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Sprinkle shredded mozzarella on homemade FODMAP-friendly pizza
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Pair with tomatoes, basil, and a drizzle of olive oil
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Use lactose-free mozzarella if you're extra sensitive
Is mozzarella low FODMAP? Yes — when enjoyed in the right amount. Stick to a 40g serving and choose fresh, unprocessed versions for the best results. It's a delicious way to enjoy cheese while staying symptom-free on your low FODMAP journey.
Remember, everyone's gut is different. Start small, track your symptoms, and adjust accordingly. A personalized approach is the heart of a successful low FODMAP lifestyle.
https://nutritdiet.com/is-mozzarella-low-fodmap/