🥬 Mozzarella
Mozzarella is a mild, creamy cheese that's naturally low in lactose and generally well-tolerated on a low FODMAP diet. As a fresh or semi-soft cheese, mozzarella undergoes a shorter aging process than hard cheeses, yet still contains minimal lactose due to the cheese-making process where most lactose is removed with the whey. This makes it an excellent choice for those following a low FODMAP diet who want to enjoy cheese without digestive discomfort. According to Monash University testing, mozzarella cheese is considered low FODMAP in typical serving sizes. The cheese-making process naturally reduces lactose content, as the milk sugars are consumed by bacteria during fermentation and much of the remaining lactose is drained away with the whey. Both fresh mozzarella (the soft, moisture-rich variety often packed in brine) and low-moisture mozzarella (the firmer type commonly used for pizza and shredding) are suitable options. Mozzarella is incredibly versatile in cooking, melting beautifully for pizzas, lasagnas, and baked dishes, while fresh mozzarella shines in salads like Caprese or served with tomatoes and basil. It's a good source of protein and calcium, providing approximately 6-7 grams of protein per ounce, making it valuable for maintaining muscle mass and bone health. The cheese also contains beneficial probiotics when fresh, which may support gut health. When shopping for mozzarella, you'll find several varieties: buffalo mozzarella (made from water buffalo milk, creamier and more flavorful), fresh mozzarella balls or pearls (soft and packed in liquid), low-moisture mozzarella (ideal for melting), and part-skim versions (lower in fat). All varieties are generally low FODMAP, though it's wise to check labels for added ingredients like garlic or onion powder in pre-shredded varieties, which could introduce FODMAPs. For optimal digestion, stick to recommended portions and pair mozzarella with other low FODMAP foods. The protein and fat content in mozzarella can help slow digestion and provide satiety, making it a satisfying addition to meals without triggering IBS symptoms in most people following a low FODMAP diet.
Trygg porsjon
Up to 40g (approximately 2 slices or 1/3 cup shredded) per serving
🔬 Vitenskapelig merknad
Mozzarella cheese is low FODMAP because the cheese-making process significantly reduces lactose content. During production, milk is curdled and the whey (which contains most of the lactose) is separated and drained away. The remaining curds are then stretched and formed into mozzarella. Monash University has tested mozzarella and confirmed it contains minimal lactose, making it safe for most people with lactose intolerance or IBS. Fresh mozzarella may contain slightly more moisture than aged varieties, but both types remain low in FODMAPs. The fermentation process also breaks down some lactose, though mozzarella's short aging time means this is less significant than in hard, aged cheeses. Stick to plain mozzarella without added high FODMAP ingredients like garlic or onion.