Cheese boards are an easy way to entertain! Find out how to create a Low FODMAP Cheese Board for holiday parties or nights in with friends.Â
Whether you're hosting a holiday party or having friends over for drinks, a cheese board is an effortless way to entertain. And with a few modifications, you can easily create a Low FODMAP Cheese Board.
Below, I've included a list of low FODMAP foods to possibly include in your very own Low FODMAP Cheese Board. If you're currently in the experimentation phase of the low FODMAP diet or are not quite sure how you react to different FODMAPs, the key is sticking to the recommended low FODMAP serving sizes.
Low FODMAP Cheeses
In general, the low FODMAP serving size for each of the following cheeses is about 40 grams (2 slices, roughly the size of 3 dice). Even if you're enjoying a variety, it's best to keep your total cheese intake to around 40 grams, unless you've completed the reintroduction phase and know your personal tolerance.
Brie cheese is low FODMAP in servings of 2 slices (40 grams).
Camembert cheese is low FODMAP in servings of 2 wedges (40 grams).
Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams.
Feta cheese: A low-FODMAP serving is 3 tablespoons (40 grams).
Goat cheese (chevre) is low FODMAP in servings of 1 tablespoon (40 grams).
Gruyere cheese is low FODMAP in servings of 2 slices or 40 grams.
Havarti cheese is a low-lactose and low-FODMAP cheese option. A low FODMAP serving is 2 slices or 40 grams.
Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.
Parmigiano-Reggiano cheese is low FODMAP in servings of 2 slices (40 grams).
Swiss cheese is low-lactose and low-FODMAP. The recommended serving is 2 slices or 40 grams.
Low FODMAP Fruit
Fruit is a great accompaniment to cheese, and many people really enjoy the sweet-and-salty combination. Therefore, some fruits (like those listed below) can be a fantastic addition to your Low FODMAP Cheese Board.
You can certainly include more than one fruit on your cheese board. However, if you're low FODMAP-ing, it's recommended to have only one full serving of fruit every 2-3 hours. It is still possible to have a variety of fruits at one time, just reduce the serving size of each. For example, if I were having blueberries and raspberries, instead of having a full serving of each, I would have a half serving of each.
Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.
Raspberries are low FODMAP in servings of â…“ cup or 58 grams. Larger servings contain moderate to high amounts of excess fructose.
Strawberries are low FODMAP in a serving of 5 medium berries or about 65 grams. Larger servings can contain moderate to high amounts of excess fructose. FYI: strawberries were once considered FODMAP-free but have since been retested and reclassified by Monash University.
Oranges are low FODMAP in servings of 1 medium orange or 130 grams. Larger servings contain higher amounts of the FODMAP, excess fructose. Note: this serving size has changed over the years as Monash University periodically retests certain foods.
Cantaloupe is low FODMAP in servings up to ¾ cup or 120 grams. Larger servings contain higher levels of fructans.
What about the grapes?
You've likely spotted grapes in the photos of my cheese boards and are wondering why I haven't recommended them. Well ...
Grapes have had a rocky FODMAP history since I started sharing recipes online in 2017. They were originally tested as FODMAP-free, but Monash has retested them multiple times since. As of the most recent Monash data, the low FODMAP serving is just 2 medium grapes (10 grams) for both red and green/white varieties, with larger amounts containing excess fructose.
Other Low FODMAP Foods
Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.
Macadamia nuts are low FODMAP in servings of 15 nuts (30 grams). Larger servings (>2 cups) contain moderate to high amounts of the FODMAP, fructan.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Prosciutto can be FODMAP-free. Double-check ingredients and avoid any products that contain sneaky high-FODMAP ingredients.
Diane says
This looks great. I'm having a neighbor over who lives this life. I'm 100% gf so that part is easy. You mentioned to make sure you get the right prosciutto. Can you tell me what I need to look for in the ingredients to avoid in prosciutto?
Em Schwartz, MS, RDN says
Hi Diane, To help keep things lower FODMAP, I would look for prosciutto made without garlic (and/or) onion. -Emily
Amy Agur says
Your photos are adorable! Your cheese plate ingredients sound delicious and the colours look so pretty together. Can't wait to give this a try!
Emily says
Thank you, Amy! I love entertaining, especially during the holidays, so this was a fun "recipe" to put together.