Is Feta Cheese Low FODMAP?
Yes, feta cheese is low FODMAP at a standard serve of about 40 g. Although feta is a fresh brined cheese, most of the lactose drains off with the whey during production, leaving levels low enough for the elimination phase.
AI-assisted classification — 95% confidence
LOW
None
Lactose (milk sugar)
Dairy
Feta Cheese is safe for most, but you may have a unique sensitivity.
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Digestive Profile
- Fiber Type
- No significant fiber
- Common Irritants
- Lactose (milk sugar)
- Allergen Warnings
- Dairy
Nutrition Facts (per 100g)
- Calories
- 264 kcal
- Protein
- 14.2g
- Carbohydrates
- 4.1g
- Fat
- 21.3g
- Sugar
- 4.1g
Why is Feta Cheese low FODMAP?
The only FODMAP in cheese is lactose, and cheesemaking removes most of it: the majority of milk lactose leaves with the whey, and cultures consume more during brining. Feta ends up with low residual lactose — closer to aged cheeses than to ricotta or cottage cheese. Monash University lists feta as low FODMAP at a 40 g serve, which covers a generous salad crumble.
Serving guidance for Feta Cheese
Keep feta to around 40 g per meal (a solid crumble over a salad) during elimination. Very large amounts could accumulate lactose, but the practical limit is generous. Check marinated feta for garlic in the oil — the cheese is fine, but garlic-marinated cubes carry fructans in the marinade.
Disclaimer: This nutrition information is for educational purposes only and should not be used to diagnose or treat eating disorders, metabolic conditions, or nutritional deficiencies. Consult a registered dietitian or medical professional before starting any new diet plan. See our Medical Disclaimer.
FODMAP classifications on this page follow the framework established by the Monash University FODMAP research program, which laboratory-tests foods for fermentable carbohydrates. Individual tolerance varies.
Disclaimer: For informational purposes only. Not medical advice. Learn more.
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Check the FODMAP status of related foods
Frequently Asked Questions
Is feta cheese low FODMAP?
Yes — Monash lists feta as low FODMAP at about 40 g. Most lactose leaves with the whey during production, so feta is safer than its 'fresh cheese' image suggests.
Can I eat feta if I have IBS?
Most people with IBS tolerate a 40 g serve well, even those with some lactose sensitivity. Track your response if dairy is one of your suspected triggers.
Is marinated feta low FODMAP?
Usually, but check the marinade. The oil itself is safe even with garlic flavour (fructans are not oil-soluble), yet eating the garlic cloves or onion pieces sitting in the jar is not. Plain or herb-marinated feta is the safer pick.
Which cheeses are lowest in lactose?
Hard aged cheeses — parmesan, cheddar, swiss — have virtually none. Brie, camembert, feta, and mozzarella are also Monash-listed low FODMAP at standard serves.
Is goat or sheep milk feta better for IBS?
Not meaningfully for FODMAPs — lactose content depends on production method, not the animal. Choose by taste; the 40 g guideline applies to both.
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GutGraph is an informational health tracking tool and is not a medical device, medical authority, or substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health. This product is not intended to diagnose, treat, cure, or prevent any disease. See our Medical Disclaimer for more details.