Can I Eat Brie if I'm Lactose Intolerant?

According to research compiled by Monash FODMAP, a 40g serving of brie contains only approximately 0.04g of lactose, significantly less than a glass of milk. This low lactose content, a result of the cheesemaking process, leads many to ask: can I eat brie if I'm lactose intolerant?

Quick Summary

Brie contains low levels of lactose due to its natural fermentation and aging. Most individuals with lactose intolerance can consume it in moderation, but personal tolerance is key. Dietary strategies and alternatives can also help.

Key Points

• Low Lactose Content: Brie contains very little lactose, usually less than 1g per 100g, because its natural fermentation process breaks down most of the milk sugar.

• Tolerance is Individual: How much brie you can eat depends on your personal sensitivity level, so testing your own tolerance with a small amount is recommended.

• Consider Serving Size and Pairing: Eating a small portion of brie alongside other foods can slow digestion and help prevent symptoms.

• Lactase Supplements Can Help: Taking an over-the-counter lactase enzyme supplement can help your body digest the small amount of lactose in brie.

• Aged Cheeses Are Best: Many hard, aged cheeses like Parmesan and aged cheddar are also very low in lactose and are often well-tolerated by those with intolerance.

• Distinguish from Milk Allergy: Lactose intolerance is not the same as a milk protein allergy, which requires strict avoidance of all dairy.

Understanding Lactose Intolerance and Brie

Lactose intolerance is a common digestive issue where the body cannot properly digest lactose, the sugar found in milk. This happens due to a deficiency of the enzyme lactase in the small intestine, which is needed to break lactose down into more easily digestible sugars. The undigested lactose travels to the large intestine, where bacteria ferment it, leading to uncomfortable symptoms like bloating, gas, and abdominal pain.

While this may sound like a definitive end to your dairy consumption, not all dairy products contain the same amount of lactose. This is where aged and fermented foods, like cheese, become a different story. The amount of lactose that remains in a dairy product depends heavily on how it is processed and how long it is aged.

The Cheesemaking Process That Reduces Lactose

The reason brie is often safe for many lactose-intolerant individuals lies in its unique production process. This multi-step method naturally removes and breaks down most of the lactose present in the initial milk.

Milk, Cultures, and Rennet

The process begins by adding cultures and rennet to cow's milk. The cultures are bacteria that begin consuming the lactose, while the rennet causes the milk to coagulate, separating it into solid curds and liquid whey. This is the first critical step in reducing lactose.

Draining the Whey

Once the curds have formed, they are cut and placed into molds. A significant portion of the lactose, which is a sugar that is soluble in water, is drained off with the liquid whey.

Aging and Fermentation

After the whey has been drained and the cheese has been brined, it is left to ripen. During this aging period, the bacteria added earlier continue to ferment any remaining lactose, converting it into lactic acid. The longer the cheese ages, the more lactose is broken down, resulting in a very low lactose content in the final product. In the case of brie, this ripening typically takes between 4 and 5 weeks.

Lactose Content: Brie vs. Other Cheeses

To put brie's low lactose content into perspective, consider how it compares to other popular cheeses. This table provides a helpful overview.

Cheese Type	Lactose Content (per 100g)	Notes
Brie	0–1 gram	Aging process significantly reduces lactose.
Cheddar (Aged)	<0.1 gram	Long aging breaks down virtually all lactose.
Swiss	0–1 gram	Similar aging process results in low lactose.
Parmesan (Aged)	<0.1 gram	Very long aging makes it nearly lactose-free.
Fresh Mozzarella	1–3 grams	Less aging means higher lactose content.
Ricotta	1–5 grams	Contains residual whey, which is high in lactose.
Cottage Cheese	0.7–3 grams	A fresher cheese with higher lactose content.

How to Enjoy Brie with Lactose Intolerance

Even with its naturally low lactose levels, caution and moderation are key. Here are some strategies for enjoying brie without discomfort.

• Start with a small serving. Try a small, 1-ounce portion and wait to see how your body reacts before eating more. Your personal tolerance level is the most important factor.
• Pair it with other foods. Eating brie as part of a larger meal with crackers, nuts, or fruit can help slow digestion. This can reduce the likelihood of symptoms by giving your system more time to process the lactose.
• Use lactase enzyme supplements. Over-the-counter lactase tablets or drops can be taken just before consuming dairy to help your body break down the lactose. Always follow the product's instructions for dosage.
• Check the label. While most brie is naturally low in lactose, some varieties may have slight differences in their aging or processing. Always check the label for any added ingredients or specific lactose content information.

Delicious Alternatives to Brie

If you find that even small amounts of brie cause discomfort, or you simply want to explore other options, there are plenty of delicious alternatives available.

Vegan Alternatives

• Vegan Baked Brie in Puff Pastry: A popular recipe uses a cashew and potato flake base to create a creamy, decadent cheese alternative that is completely dairy-free.
• Sweet Potato Cheese: Some recipes use sweet potato and nutritional yeast to create a firm, sliceable, and savory vegan cheese.
• Store-Bought Vegan Brie: As the demand for plant-based foods grows, many companies now offer high-quality vegan brie that mimics the flavor and texture of the traditional cheese.

Low-Lactose Dairy Alternatives

• Aged Hard Cheeses: Hard cheeses like aged Parmesan, Swiss, and sharp cheddar are excellent choices. Their longer aging process breaks down almost all the lactose.
• Feta or Goat's Cheese: These cheeses are also relatively low in lactose compared to fresh dairy products and may be well-tolerated.
• Lactose-Free Dairy Products: Some supermarkets sell lactase-treated versions of milk and cheese that are completely lactose-free.

Conclusion

For many individuals with lactose intolerance, consuming brie is possible, but it requires a careful, personalized approach. Due to its natural fermentation and aging process, brie's lactose content is remarkably low compared to milk and fresh cheeses. However, personal tolerance varies greatly, so the best practice is to test your own sensitivity by starting with small quantities. By listening to your body, considering digestive aids like lactase supplements, and exploring low-lactose or vegan alternatives, you can continue to enjoy the rich, creamy flavors of brie while managing your dietary needs. For more information on navigating a diet with lactose intolerance, you can consult resources from the Mayo Clinic.

Sources

1. Arla Foods. (2025). Low Lactose Cheese Chart. Retrieved from https://www.arlafoods.co.uk/brands/lactofree/all-articles/cheese-lactose-chart-which-cheeses-have-low-levels-of-lactose/
2. Castello Cheese. (n.d.). Everything you need to know about Brie cheese. Retrieved from https://www.castellocheese.com/en/cheese-types/white-mould-cheese/brie/
3. Monash FODMAP. (2016). Lactose intolerance - A blog by Monash FODMAP. Retrieved from https://www.monashfodmap.com/blog/what-is-lactose-intolerance/
4. Mayo Clinic. (n.d.). Lactose intolerance - Diagnosis & treatment. Retrieved from https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/diagnosis-treatment/drc-20374238
5. Gardners Wisconsin Cheese. (2025). A Guide to Lactose-Free and Low-Lactose Aged Cheeses. Retrieved from https://www.gardnerswisconsincheese.com/blogs/recipes/a-guide-to-lactose-free-and-low-lactose-aged-cheeses-for-dairy-lovers
6. Healthline. (2019). What Is Brie? Nutrition, Benefits, and More. Retrieved from https://www.healthline.com/nutrition/what-is-brie

Frequently Asked Questions

Why is brie cheese low in lactose?

Brie is low in lactose because of its cheesemaking process. Most of the lactose is drained off with the whey, and the remaining amount is broken down by bacteria during the ripening and aging period.

Can people with severe lactose intolerance eat brie?

Individuals with severe lactose intolerance may still react to the trace amounts of lactose in brie. It is best to start with a very small portion and monitor for symptoms, or avoid it entirely if sensitivity is high.

What are the typical symptoms of lactose intolerance from cheese?

Common symptoms include bloating, gas, abdominal pain, and diarrhea. These usually appear within a few hours of consumption.

Are all soft cheeses safe for the lactose intolerant?

No. While aged soft cheeses like brie and camembert are low in lactose, very fresh soft cheeses like ricotta and cottage cheese have a higher lactose content and are more likely to cause symptoms.

How can I test my tolerance for brie?

To test your tolerance, start by eating a very small serving, around 1 ounce, and wait for a few hours to see if any digestive symptoms appear. You can also eat it alongside other foods to slow digestion.

What cheese has no lactose?

Very hard, aged cheeses like aged Parmesan often contain virtually no lactose. The longer a cheese is aged, the more lactose is broken down.

Is it safe for pregnant women to eat brie if they are lactose intolerant?

Lactose intolerance is not a risk for pregnancy, but pregnant women should be cautious about eating any soft cheese, including brie, unless it is made from pasteurized milk, to avoid listeria infection.

Can lactase supplements help me eat brie?

Yes, for many people, taking a lactase enzyme supplement before eating brie can help digest the residual lactose and prevent symptoms.