Mozzarella is the most famous cheese in the world. It is creamy, mild, and perfect for pizza, pasta, sandwiches, and salads. But if you are following a low-FODMAP diet, you may be asking: Is mozzarella low-FODMAP? The answer depends on the type and quantity of food you eat. In this article, we’ll discuss how mozzarella fits into a low FODMAP diet, safe portions, and how you can enjoy it without upsetting your stomach.
What Is Mozzarella?
Mozzarella is a white, soft cheese made from milk. It is mostly made from cow’s milk, but sometimes also from buffalo milk. There are two common types of mozzarella:
- Fresh mozzarella is soft, watery, and often used in cold dishes like Caprese salad.
- Low-moisture mozzarella is firm, often shredded, and great for cooking, especially on pizza.
What are FODMAPs?
FODMAPs are types of carbohydrates that can be difficult to digest. Some people, especially those with IBS (irritable bowel syndrome), feel bloated, gassy, or uncomfortable after eating high-FODMAP foods. A low FODMAP diet can help reduce symptoms by including foods high in:
- Lactose
- Fructose
- Fructans
- Galacto-oligosaccharides (GOS)
- Polyols
Since mozzarella is made from milk, the lactose it contains is the main concern.
Is Mozzarella Cheese Low FODMAP?
Yes, mozzarella cheese is low in fermentable carbs when eaten in the right portions. Mozzarella is a low-lactose cheese, especially aged or low-moisture varieties. The cheese-making process removes most of the lactose, making it easy for people with IBS to enjoy in small amounts.
Safe Low FODMAP Mozzarella Serving Size
According to Monash University (a leader in low-FODMAP research), a safe serving of low-FODMAP mozzarella cheese is:
- 1.5 ounces or 40 grams
At this amount, a low-FODMAP serving of mozzarella is gentle on your digestive system and usually does not cause symptoms.
Types of Mozzarella and FODMAP Levels
1. Is Fresh Mozzarella Low FODMAP?
Yes, fresh mozzarella is low FODMAP in small amounts. It is soft and mild, but it can have slightly more lactose than aged cheeses. If you stay within the low FODMAP mozzarella serving size of 40g, it is safe for most people with IBS.
2. Low-Moisture Mozzarella Cheese
This variety is older and has a lower moisture and lactose content. It is often sliced or diced and used in baking or cooking. This is a great option for those following a low FODMAP diet. Mozzarella is a great option for those following a low fermentable carbs diet. It melts well and is less likely to cause stomach problems.
3. Is Buffalo Mozzarella Low FODMAP?
Buffalo mozzarella is made from buffalo milk. It may contain slightly more fat and lactose than cow’s milk mozzarella. However, if you stick to small servings (under 40g), buffalo mozzarella is low FODMAP and generally well-tolerated.
The Best Way to Use Mozzarella on a Low FODMAP Diet
You can enjoy mozzarella in many ways while sticking to your diet:
- Add low FODMAP portions of fresh mozzarella to a salad with tomatoes and basil.
- Use low FODMAP mozzarella cheese in sandwiches with gluten-free bread.
- Sprinkle low-moisture fresh cheese on homemade pizza with low FODMAP toppings.
- Enjoy a small portion of mozzarella as a snack with cucumbers or carrots.
Recipe Idea: Low FODMAP Mozzarella Chicken
Want a delicious meal? Try low FODMAP mozzarella chicken:
Ingredients:
- 2 chicken breasts
- 1 tomato (sliced)
- 40g fresh mozzarella
- Fresh basil
- Salt, pepper, olive oil
Steps:
- Preheat the oven to 180°C (350°F).
- Season chicken breasts with salt and pepper.
- Place tomato slices on top.
- Add a 40g slice of mozzarella cheese.
- Bake for 25-30 minutes.
- Top with basil and serve with steamed veggies or rice.
This is an easy and safe way to enjoy fresh cheese on a low FODMAP diet!
Should You Avoid Mozzarella?
No, you don’t have to avoid mozzarella. The key is portion size. Eating too much mozzarella can cause problems if you are lactose sensitive. But small portions of low fermentable carbs mozzarella cheese, can be safely enjoyed without discomfort.
If you are very sensitive to dairy, you can try:
1. Lactose-Free Mozzarella
Some brands make lactose-free mozzarella. This is a great option for people who want to eat more without worrying.
2. Other low FODMAP Cheeses
Cheeses like cheddar, parmesan, Swiss, and feta (in small amounts) are also low in lactose and good for a low FODMAP diet.
Helpful Tips:
- Always measure your portion – 40 grams or less is best.
- Avoid mozzarella that has added milk powder or fillers.
- If you are buying shredded or flavored mozzarella, read the label carefully.
- Try lactose-free options for safe digestion.
- Combine fresh cheese with other low-FODMAP foods such as cucumbers, tomatoes, zucchini, or gluten-free pasta.
Also, read about: Is soy sauce low fodmap?
Conclusion
So, is mozzarella low FODMAP? Yes, it is as long as you keep the portion small. Whether you choose fresh, shredded, or buffalo mozzarella, you can enjoy this delicious cheese while following your low FODMAP diet fresh cheese plan.
Mozzarella cheese is perfect for low fermentable carbs servings of pizza, sandwiches, salads, and more. You don’t have to give up your favourite cheese, just be mindful of how much you eat and how you combine it with other ingredients.
FAQs
1. Is shredded mozzarella cheese low FODMAP?
Yes, shredded fresh cheese is usually low FODMAP if the portion is right. Always check the ingredients to make sure there are no added starches or milk powders that may be high FODMAP.
2. Is mozzarella better than other cheeses on a low FODMAP diet?
Mozzarella cheese’s low fermentable carbs content makes it a safe choice, but some aged cheeses like cheddar or Parmesan are even lower in lactose. It depends on your taste and tolerance.
3. Can I eat mozzarella on a low FODMAP diet?
Yes! Mozzarella is one of the cheeses you can enjoy in moderation.
4. Is buffalo mozzarella low FODMAP?
Yes, in small amounts. Start with 30 – 40g to test your tolerance.
5. Can I use mozzarella in low FODMAP recipes?
Absolutely! You can add fresh cheese to low FODMAP pasta, pizza, sandwiches, or salads, just use the right amount.
