🥬 Parmesan Cheese
Parmesan cheese, particularly authentic Parmigiano-Reggiano, is a hard, aged Italian cheese that's naturally low in lactose and considered safe for most people following a low FODMAP diet. During the aging process, which typically lasts 12-36 months, the lactose in the milk is converted to lactic acid by bacteria, leaving minimal lactose in the final product. This makes parmesan an excellent choice for adding rich, umami flavor to dishes without triggering digestive symptoms. Authentic Parmigiano-Reggiano is made from cow's milk in specific regions of Italy and aged for a minimum of 12 months, though many varieties are aged much longer. The longer the aging period, the lower the lactose content and the more complex the flavor becomes. The cheese develops a granular, crystalline texture and a sharp, nutty taste that enhances pasta dishes, salads, soups, and roasted vegetables. From a nutritional perspective, parmesan is a powerhouse ingredient. It's exceptionally high in protein, providing about 10 grams per ounce, and is one of the richest dietary sources of calcium, essential for bone health. It also contains significant amounts of phosphorus, vitamin A, and B vitamins, particularly B12. The cheese is naturally rich in glutamate, which gives it that distinctive savory umami flavor that can enhance the taste of many dishes without adding FODMAPs. For those with lactose intolerance or following a low FODMAP diet, parmesan offers a way to enjoy cheese without the digestive discomfort associated with fresh, high-lactose dairy products. The key is choosing well-aged, authentic parmesan rather than young, processed versions. When shopping, look for genuine Parmigiano-Reggiano with the official stamp, or select domestic parmesan that has been aged for at least 12 months. Freshly grated parmesan provides the best flavor, though pre-grated versions are convenient—just check that they don't contain added starches or cellulose, which are sometimes used as anti-caking agents and may affect some sensitive individuals.
Veilige portie
40g (approximately 2 tablespoons grated) per serving
🔬 Wetenschappelijke notitie
According to Monash University FODMAP research, hard cheeses like parmesan are low FODMAP because the aging process significantly reduces lactose content. Parmesan typically contains less than 0.1g of lactose per 100g, well below the threshold that triggers symptoms in most lactose-intolerant individuals. The bacterial cultures used in cheese-making consume lactose during fermentation and aging, converting it to lactic acid. Aged cheeses (12+ months) are generally considered safe in normal serving sizes for those following a low FODMAP diet. However, individuals should still monitor their personal tolerance, as sensitivity levels vary.
