Can I be lactose intolerant but still eat cheese? The surprising answer

November 9, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 68% of the world's population has lactose malabsorption, the underlying cause of intolerance. Yet for cheese lovers, this doesn't mean giving up their favorite food entirely. So, can I be lactose intolerant but still eat cheese? The key lies in understanding the cheesemaking process and knowing which varieties contain little to no lactose.

Quick Summary

Many people with lactose intolerance can still enjoy certain cheeses because the cheesemaking process removes or reduces lactose. Aged, hard cheeses are particularly low in lactose and often cause minimal symptoms.

Key Points

Aging is Key: The longer a cheese is aged, the more its lactose is broken down by bacteria, resulting in a lower lactose content.
Choose Hard Cheeses: Hard, aged cheeses like Parmesan, aged Cheddar, and Swiss are typically very low in lactose and well-tolerated.
Limit Soft Cheeses: Fresh, soft cheeses such as ricotta, cottage cheese, and cream cheese retain more whey and have higher lactose levels.
Start with Small Amounts: Even with low-lactose cheeses, it is best to begin with small portions to determine your individual tolerance.
Consider Supplements: Over-the-counter lactase enzyme supplements can help digest the lactose in cheeses that contain moderate amounts.

The Science Behind Low-Lactose Cheese

For people with lactose intolerance, the body produces an insufficient amount of the lactase enzyme, which is needed to break down lactose, the sugar found in milk. When undigested lactose reaches the large intestine, it is fermented by bacteria, causing symptoms like gas, bloating, and diarrhea. However, the lactose content varies dramatically among different dairy products, especially cheese.

How Cheesemaking Reduces Lactose

The cheesemaking process is the primary reason many cheeses are low in lactose. This happens in several key stages:

Culturing and Fermentation: After adding a starter culture of bacteria, these microorganisms feed on the milk's lactose and convert it into lactic acid. This is a crucial step in acidifying the milk and forming curds.
Separating Curds and Whey: The milk is heated and rennet is added to coagulate the milk proteins into solid curds. The liquid, called whey, is drained away, and most of the lactose goes with it.
Aging: For hard cheeses, the aging process continues the work of the bacteria. Any trace amounts of lactose remaining in the curds are further broken down over months or even years. The longer a cheese ages, the lower its lactose content becomes.

Cheese Choices for the Lactose Intolerant

With this process in mind, it becomes clear why certain cheeses are better choices than others for those with lactose sensitivity. Hard, aged cheeses are the safest bets, while fresh, soft cheeses tend to retain more moisture and, therefore, more lactose.

Best Choices (Very Low to Virtually Zero Lactose):

Aged Cheddar: Extra-sharp varieties, aged 12 to 24 months, have significantly less lactose than younger versions.
Parmesan (Parmigiano-Reggiano): Aged for a minimum of 12 months, Parmesan is virtually lactose-free and widely tolerated.
Swiss (Emmental, Gruyère): The cheesemaking process removes most of the whey, and the aging further reduces lactose levels.
Aged Gouda: Look for varieties aged 18 months or more for minimal lactose.
Blue Cheeses (Roquefort, Gorgonzola): The mold in these cheeses helps break down lactose.

Use Caution With (Higher Lactose):

Fresh Cheeses: Ricotta, cottage cheese, and cream cheese have a high moisture content and retain more whey, making them higher in lactose.
Mozzarella and Brie: While generally lower in lactose than very fresh cheeses, their content can vary. It's best to test individual tolerance.
Goat and Sheep Milk Cheeses: Though goat and sheep milk have slightly lower inherent lactose concentrations than cow's milk, the aging process is the more important factor. Aged versions are best.

Comparison of Lactose Content: Hard vs. Soft Cheeses

To provide a clearer picture, here is a comparison table outlining the approximate lactose content per ounce for different cheese types.


Cheese Type	Lactose Content (per 1 oz)	Examples
Hard, Aged Cheeses	0 – 0.1 grams	Parmesan, Aged Cheddar, Swiss
Semi-Hard Cheeses	0.1 – 0.3 grams	Gouda, Monterey Jack
Soft, Fresh Cheeses	0.3 – 1 gram	Brie, Camembert, Feta
Very Soft, Fresh Cheeses	1 – 5 grams	Ricotta, Cottage Cheese, Cream Cheese

Strategies for Enjoying Cheese with Lactose Intolerance

Start Small: Begin with a small portion of a low-lactose cheese to gauge your personal tolerance level.
Combine with Food: Consuming cheese as part of a meal can help slow digestion and reduce the likelihood of symptoms.
Consider Lactase Supplements: For cheeses with moderate lactose, an over-the-counter lactase supplement (like Lactaid) can help your body digest the sugar.
Listen to Your Body: Pay close attention to how you feel after eating different types and amounts of cheese. Everyone's tolerance is different.
Explore Alternatives: Many brands offer specially made lactose-free dairy products, including cheese, which can be enjoyed without concern.

Conclusion

For many, having lactose intolerance does not mean a life without cheese. The extensive aging and fermentation involved in producing hard cheeses significantly reduce the lactose content, making them a safe and delicious option. By focusing on aged varieties and being mindful of portion sizes, individuals can continue to savor the rich world of cheese. It is always wise to listen to your own body's signals and, if you have concerns, consult a healthcare provider or dietitian for personalized advice, which can be found at resources like the National Institutes of Health.

Visit the NIDDK for more information on digestive diseases.

Frequently Asked Questions

During the cheesemaking process, most of the lactose is removed when the liquid whey is drained from the solid curds. For hard cheeses, the bacteria used in fermentation continue to break down any remaining lactose during the aging period, further reducing its concentration.

Aged cheddar is not technically lactose-free but contains such small, trace amounts that it is often considered virtually lactose-free for most people with lactose intolerance. The longer it is aged, the less lactose it contains.

Lactose intolerance is a digestive issue caused by an inability to break down the milk sugar (lactose), leading to gut discomfort. A milk allergy is an immune system reaction to milk proteins (like casein or whey) that can cause a rash, wheezing, or more severe symptoms.

Lactase supplements can be very effective for helping to digest the lactose in higher-lactose dairy products, including soft cheeses, and can help prevent symptoms. However, their effectiveness can vary depending on the product and your individual sensitivity.

You should be most cautious with fresh, soft, and un-aged cheeses, which tend to have the highest lactose content. This includes cheeses like ricotta, cottage cheese, cream cheese, and some types of mozzarella and Brie.

While goat's milk naturally has a slightly lower concentration of lactose than cow's milk, the cheese's lactose content is primarily determined by its aging process, not the milk source alone. Aged goat and sheep milk cheeses are generally safe, similar to aged cow's milk cheeses.

Many supermarkets now offer specially produced lactose-free versions of cheeses like cheddar and mozzarella. Additionally, non-dairy, plant-based cheeses made from ingredients like soy, almonds, or cashews are a completely lactose-free alternative.