How To Make A Low FODMAP Cheese Board
If you follow the Low FODMAP Diet and you’re not sure what to serve at your next get together, this post is for you. You’ll learn how to make a gut-friendly Low FODMAP Cheese Board that all your guests will love!
This blog post is sponsored by Fody Foods, an amazing company that creates delicious Low FODMAP, Gluten-Free, and Vegan food products so that those suffering with IBS and a range of digestive issues can enjoy the foods they love without discomfort. As always, all words, thoughts, and opinions are my own. Thank you for continuing to support the brands who help make Walder Wellness possible.
Parties and get togethers can bring on a lot of anxiety if you struggle with IBS. Will there be food served that you can eat? What if you experience uncomfortable GI symptoms while in public?
These concerns are totally valid and you’re definitely not alone if you’ve experienced them. That’s why I’m so excited to share this Low FODMAP Cheese Board with you. It’s designed to keep your GI symptoms at bay, while still being perfect for entertaining.
In this post, I’ll share ingredient ideas for various fruits, vegetables, cheeses, and dips, all of which are low FODMAP. This cheese board is meant to be customizable, so feel free to mix and match these ingredients as desired. I guarantee both you and your guests will love this delicious party appetizer idea!
What Is A Low FODMAP Diet?
Let’s quickly start by clarifying what this diet is all about. The Low FODMAP Diet is the go-to dietary intervention for Irritable Bowel Syndrome (IBS), providing relief of symptoms for up to 75% of people with IBS.
FODMAPs are a group of short-chain carbohydrates that are not completely digested and absorbed into the body. While most people can consume FODMAP-containing foods with no issue, they can cause uncomfortable symptoms of abdominal pain, excess gas, and altered bowel habits for IBS patients.
There are 3 phases to the diet, including the Elimination, Challenge, and Integration phases. Fody’s products can be enjoyed during any stage of the diet! I have an extensive blog post all about The Low FODMAP Diet if you’d like to learn more about how it works.
Tips For Making A Low FODMAP Cheese Board
Below are some helpful tips for making a Low FODMAP Cheese or Charcuterie Board that will keep your tummy and tastebuds happy:
- Be aware of serving sizes and your individual tolerances. It’s helpful to keep a tab on your body’s reaction to cheese and other foods. Start with small portions if you’re not sure how you’ll react!
- Consult the Monash University App. This comprehensive app shares exactly which foods and what portion sizes are low in FODMAPs. The list of foods I share below is not exhaustive, and there are other ingredients you may choose to include instead.
- If you’re not vegetarian, feel free to add slices of meats or cold cuts. Meat does not contain any FODMAPs and can be eaten according to appetite.
- Choose a few items from each food category to include. To make an eye-catching board, try to choose different coloured foods and add a few sprigs of fresh herbs for decoration!
Low FODMAP Cheeses
There is a common misconception that you have to give up all types of dairy on the Low FODMAP Diet. While lactose may trigger IBS, not all cheeses are high in lactose.
Lactase is the enzyme that breaks down lactose. During the cheese-making process, lactase-containing bacteria are added to the cheese and start to break down the lactose as a result. In general, the older a cheese, the less lactose it’ll contain. This means that “aged” cheeses often contain less lactose and are better tolerated!
The following cheeses are appropriate on the Low FODMAP Diet. A low FODMAP serving of cheese is 2 slices or 40 grams, unless otherwise stated.
- Blue Cheese
- Colby Style
- Cottage Cheese – 2 Tbsp
- Cream Cheese – 2 Tbsp
- Feta – 3 Tbsp
- Goat Cheese – 1 Tbsp
- Monterey Jack
- Ricotta – 2 Tbsp
NOTE: If you’re in the elimination phase of the diet, try to keep your total serving sizes of cheese to 40 grams, even if you do select a variety of different cheeses. If you’ve gone through the personalization phase of the diet, you will know how much you can tolerate best!
Low FODMAP Fruits
The following fruits and serving sizes are low in FODMAPs, and would work great on a cheese board:
- Blueberries – 1/4 cup
- Raspberries – 30 berries
- Strawberries – 10 medium-sized
- Oranges – 1 medium
- Red or black grapes – 1 cup
- Chopped pineapple – 1 cup
NOTE: Strawberries, oranges, and grapes are all “green light” foods according to Monash University. This means that FODMAPs are not detected in these foods and they can be eaten freely and according to appetite.
Low FODMAP Vegetables
The following vegetables and serving sizes are low in FODMAPs. In general, raw or bite-sized veggies work best on a cheese board. The raw veggies are perfect for dipping in the dips shared below!
- Carrots – 1 medium
- Cherry tomatoes – 5 pieces
- Cucumber – 1/2 cup
- Edamame – 1/2 cup
- Olives – 1/2 cup
- Radishes – 4 radishes
- Red bell pepper – 1/4 of 1 medium
NOTE: All of the above vegetables except for the cherry tomatoes and edamame are considered “green light” foods according to Monash University. This means that FODMAPs are not detected in these foods and they can be eaten freely and according to appetite.
Fody Low FODMAP Dip Ideas
Below are some awesome low FODMAP dip ideas to include on your cheese board! They’re perfect for dipping raw veggies, sourdough bread, corn chips, or rice crackers into (more on dipping vessels below).
- Fody’s Low FODMAP Caesar Salad Dressing
- Fody’s Low FODMAP Garlic-Infused Olive Oil with balsamic vinegar
- Fody’s Low FODMAP Salsa
If you’re curious to try Fody Foods for yourself, feel free to use my discount code “Walderspring15” at checkout to receive 15% of your entire online order. Fody is also available in most grocery stores across North America – visit their store locator on their website to see where they’re sold near you!
Low FODMAP Nuts
The following nuts are considered low FODMAP. They add an excellent addition of heart-healthy fats to a cheese board!
- Almonds – 10 nuts *
- Brazil nuts – 10 nuts
- Chestnuts – 20 nuts
- Hazelnuts – 10 nuts *
- Macadamia nuts – 20 nuts
- Peanuts – 32 nuts
- Pecans – 10 halves
- Walnuts – 10 halves
NOTE: All of these nuts are “green light” foods, with the exception of almond and hazelnuts. Large servings of over 35 pecans or walnut halves should also be limited.
Low FODMAP Crackers & Breads
The following crackers, chips, and breads are all low FODMAP. They’re great vessels for enjoying the sauces and dips shared above.
- Sourdough bread – 2 slices
- Gluten-free bread or rolls
- Plain rice crackers – 20 crackers
- Plain saltine crackers – 5 crackers
- Corn chips – 50 grams
- Potato chips – 30 grams
More Low FODMAP Recipes
- Low FODMAP Shakshuka
- Low FODMAP Shrimp Tacos
- Low FODMAP Mediterranean Toast
- Low FODMAP Teriyaki Salmon
- Low FODMAP Green Bean & Potato Salad
- Low FODMAP Spicy Arrabbiata Shrimp Pasta
- Low FODMAP Taco Salad Bowl
If you were inspired to make A Low FODMAP Cheese Board after reading this post, let me know in the comments below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!