blue cheese
Dairy & Alternatives
Is blue cheese high in fructans?
Find out whether blue cheese is high or low in fructans, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
Triggers
Diets
Serving size, prep, and portion notes for blue cheese
Blue cheese is mould-ripened, and that mould is exactly why it is one of the highest-histamine and highest-tyramine cheeses you can eat. Roquefort, Stilton and Gorgonzola are aged with Penicillium cultures that break protein down into biogenic amines, so blue cheese is high in histamine and tops the scale for tyramine. It is also high in dairy protein. If aged cheese gives you headaches, flushing or a racing heart, blue cheese is often the worst offender on the board.
Watch for
High in histamine, a frequent trigger for headaches, flushing, hives or a blocked nose in histamine intolerance; the mould-ripening drives the level up / Highest tyramine rating, which matters for migraine sufferers and is a classic caution on MAOI antidepressants / High in dairy protein (casein and whey), so it is still a problem for a cow-milk protein allergy despite being lower in lactose / Contains free glutamates, adding to its savoury, amine-rich load
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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is blue cheese high in Fructans?
Fructans: low signal for most people.
Can I still eat blue cheese if I'm sensitive to Fructans?
Usually fine in normal portions.
What else should I check?
Check Tyramine, Vegan, and Histamine next for a fuller picture.