Create a Low FODMAP Cheese Board

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. 

Whether your hosting a holiday party or just having some friends over, a cheese board is a really easy 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 not quite sure how you react to different FODMAPs, the key is sticking to the recommended serving sizes. So to help, I’ve also included the Monash recommended low FODMAP servings sizes with the foods below.

Low FODMAP Cheeses:

• Brie
• Camembert
• Cheddar cheese
• Colby
• Goat
• Havarti
• Mozzarella
• Swiss

In general, the low FODMAP serving for each of these cheeses is about 2 slices/wedges, 40 grams, a little under 1.5 ounces, or the equivalent of 3 dice. In general, it is best to keep your total serving size of these cheeses, even if you have a variety, to about the recommended unless you’ve gone through the entire low FODMAP protocol and know how your body reacts. As each person is unique you may be able to tolerate more (or less). It just depends. 🙂

Also, if you’re dairy free (like me), I’ve found that Daiya Dairy Free “Cheeze” tends to be well tolerated. However, it has not been formally tested for FODMAP content.

Low FODMAP Fruit:

• Grapes (1 cup)
• Raspberries (10 berries)
• Blueberries (20 berries)
• Strawberries (10 medium)
• Oranges (1 medium)
• Cantaloupe (1/2 cup)

Fruit is a great accompaniment to cheese and many people really enjoy that sweet and salty combination. Therefore, some fruits (like those listed above) can be a fantastic addition to your Low FODMAP Cheese Board. I particularly enjoy grapes, because you can enjoy a full cup as a low FODMAP serving. 🙂

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 was having grapes and raspberries, instead of having a full serving of each (1 cup and 10 berries, respectively), I would have a half serving of each (1/2 cup and 5 berries, respectively).

Other Low FODMAP Foods:

• Pecans (10 halves)
• Macadamia Nuts (20 nuts)
• Walnuts (10 halves)
• Olives, Black or Green (15 small)
• Prosciutto (“free”) – just double check ingredients. I look for prosciutto that is just pork and salt

Above are several other foods that I like to include on my cheese boards. I treat nuts just like I do fruits. So, I will have no more than one full serving, even if it’s a variety, at one time. Olives are packed with those heart-healthy fats and prosciutto is just a nice flavorful addition. Enjoy!

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