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Cottage Cheese
Lactobacillus delbrueckii subsp. bulgaricus
Contains Lactose
High Protein
Dairy Product
Fresh cottage cheese in a bowl

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving of cottage cheese

Safe Serving Size: Small portion of cottage cheese is generally well tolerated

Active Compounds: Lactose, milk proteins, and live bacterial cultures

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Moderate concern due to lactose content

Specific symptoms: Bloating, gas, and digestive discomfort in lactose-sensitive individuals

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly based on individual lactose sensitivity

Safe Alternatives

coconut yogurt

Coconut yogurt

almond milk

Almond milk

lactose-free cream cheese

Lactose-free cream cheese

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Refrigeration does not affect FODMAP content

The fermentation process slightly reduces lactose content

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • cream cheese

Safe complementary foods: Can be safely combined with non-dairy proteins and low FODMAP fruits

Reintroduction Guidelines
  1. Start with 1 tablespoon (20g) and monitor symptoms
  2. If tolerated, increase to 2 tablespoons after 24 hours
  3. Maximum test portion should not exceed 4 tablespoons in one sitting

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • creamy dips
  • lasagna
  • cheesecake
  • protein shakes

Alternative names: curds, fresh cheese, paneer

Individual Variables

Factors affecting tolerance:

  • Individual lactose tolerance
  • Overall dairy sensitivity
  • Portion size consumed
  • Time of day eaten

Tip: Consider taking lactase enzyme supplements if moderately sensitive to lactose