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Feta Cheese
Lactobacillus-fermented sheep/goat cheese
Contains Lactose
Dairy Product
Fermented Food
Fresh white feta cheese cubes

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of feta cheese

Safe Serving Size: A safe serving size for those following a low FODMAP diet

Active Compounds: Lactose, milk proteins, and dairy fats

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: Typically within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly based on lactose sensitivity and portion size

Safe Alternatives

cottage cheese

Cottage cheese

cream cheese

Cream cheese

almond milk

Almond milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Aging reduces lactose content

Heat does not significantly affect FODMAP content

Stacking Considerations

Avoid combining with:

  • milk
  • yogurt
  • ice cream
  • cream cheese

Safe complementary foods: Can be safely combined with non-dairy proteins and vegetables

Reintroduction Guidelines
  1. Start with 20g portion size
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 40g
  4. Monitor symptoms for 3 days before increasing portion

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

Hidden Sources

Common products containing garlic:

  • Greek salads
  • Mediterranean dishes
  • Spanakopita
  • Pasta dishes

Alternative names: White cheese, Sheep's milk cheese, Greek cheese

Individual Variables

Factors affecting tolerance:

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

Tip: Start with small portions and gradually increase based on tolerance