Is feta low FODMAP? (14  recipes included)

If you’re a fan, you might be eager to learn whether feta is low FODMAP.

Our favorite Greek cheese, known for its crumbly texture and tangy flavor, is beloved by the world.

As one of the oldest cheeses in the world and accounting for 70% of Greek cheese consumption, there is much to discover about feta (1). 

In this article, we will explore whether feta can be part of your low FODMAP diet, the process of making feta, and how to incorporate it into fun recipes.

What is feta?

Feta is a Greek-brined white cheese often made from sheep’s milk or a blend of goat and sheep’s milk.

The animal’s diet influences the development of various textures and flavors, resulting in regional variations across Greece. 

The cheese offers a salty and tangy profile, accompanied by crumbly, slightly creamy textures. Storage in brine allows for a unique bite similar to that of dry white wine.

In 2002, the European Union made feta a legal designation; companies can only label their product as feta if it originates from Greece. 

In the UK, they get around this by sometimes calling a product ‘Greek-style cheese.’

Feta is often used as a table cheese, in salads such as Greek Salad, or served with olives and herbs.
You can also serve it cooked in pastries, use it as a filling for omelets, bake it in pasta, or include it in a sandwich. 

How is feta made?

In a vat filled with either sheep’s milk or a mix of goat and sheep’s milk, an enzyme called rennet and the protein casein are added and left to thicken. 

Once firm, producers cut, salt, and set it in barrels to soak up flavors and aromas. Greek law mandates curing feta in brine for at least three months. 

Producers store and ship feta in brine to maintain its freshness and full-bodied flavor until consumption. 

Is feta low FODMAP?

The good news is that feta is 100% low FODMAP.

The Monash app recommends a serving size of 40g; however, this is a healthy eating guide unrelated to your low FODMAP diet (2). 

You may wonder why feta is low FODMAP, but other cheeses are not. 

Our blog post on Low FODMAP cheese and high FODMAP cheese guide provides a great explanation of why this difference occurs.

Can feta cause IBS symptoms?

Despite it being low in FODMAPs, you may wonder why you urgently need to go to the toilet after eating it. 

This may be due to the gastrocolic reflex, a normal gut reflex controlling how and when food moves through the gut.

If you have IBS, then your gastrocolic reflex may not be functioning properly and normal eating or drinking could cause you to experience symptoms straight away.

High-fat foods such as feta can have a particularly stimulating effect on your gut, therefore, if you have IBS-D, you should limit your intake of these foods. 

To read more about gastrocolic reflux and IBS, check out our blog post suffering from IBS symptoms immediately after eating.

Feta recipes

Feta’s versatility extends beyond salads, as it pairs well with various dishes. However, recipes often combine feta with ingredients high in FODMAPs, such as pasta.

Therefore, we have scoured the internet for some yummy and innovative recipes with feta suitable for your low FODMAP lifestyle. 

Here are 14 fun recipes for you to try:

1. One-Skillet Low-FODMAP Spinach, Sun-Dried Tomato & Feta Stuffed Chicken Breasts
2. Low FODMAP Baked Pasta
3. Feta Quinoa Patties – Low Fodmap
4. Low FODMAP Baked Feta with Honey, Walnuts & Thyme
5. FODMAP-friendly spinach feta rolls
6. Low FODMAP Turkish Feta Spread 
7. Courgette & Feta Fritters
8. My Super-Easy Gluten-Free Shakshuka Recipe 
9. Low FODMAP Sweetcorn, Tomato And Feta Frittata
10. Spinach, Feta & Pine Nut Omelette
11. Low FODMAP Feta and Spinach Stuffed Flatbreads
12. Roasted Veg & Feta Tart 
13. Fody’s Greek Chickpea Salad with Feta 
14. Classic Vinaigrette & Strawberry-Spinach-Feta Salad (low-FODMAP recipes)

Summary

Exploring feta cheese has shown us that this humble cheese is more than a flavorful addition to our meals.

Feta is safe to consume on a low FODMAP diet, and enjoying it in moderation can add that signature salty, tangy touch to your meals.

Go ahead and enjoy exploring our different recipes; you never know, it may become a staple dish to your weekly meals! 

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert