Can I Eat Cheese if I'm Lactose Intolerant? Yes, Here's How

November 24, 2025 •

3 min read

According to the National Institutes of Health, an estimated 65% of adults worldwide have a reduced ability to digest lactose after infancy. Despite this common condition, it's a misconception that individuals must completely eliminate dairy, as many people with a lactose intolerance can eat cheese by choosing wisely.

Quick Summary

Many individuals with lactose intolerance can enjoy specific types of cheese with low lactose levels. The cheesemaking and aging processes naturally break down milk sugars, leaving varieties like aged cheddar and parmesan safe for many.

Key Points

Aging is Key: The longer cheese ages, the less lactose it contains, as bacteria convert the milk sugar into lactic acid.
Choose Hard, Aged Cheeses: Parmesan, aged cheddar, and Swiss cheese are excellent low-lactose options due to their long maturation periods.
Handle Fresh Cheeses Carefully: Soft, fresh varieties like ricotta and cottage cheese have higher lactose levels and may cause symptoms.
Look for Certified Lactose-Free Products: Some manufacturers actively remove or neutralize lactose using enzymes, making their cheeses explicitly safe.
Test Your Personal Tolerance: Experiment with small portions of different low-lactose cheeses to understand what your body can handle comfortably.
Differentiate Intolerance from Allergy: Lactose intolerance is a digestive issue, while a milk allergy is an immune reaction, requiring a different approach.

The Science Behind Lactose in Cheese

Lactose is the natural sugar found in milk. Lactose intolerance occurs when the small intestine produces insufficient lactase, the enzyme needed to break down lactose into simpler, digestible sugars. During the cheesemaking process, most of the lactose is separated from the solid curds and remains in the liquid whey. The rest is consumed by bacteria and converted into lactic acid as the cheese ages. This explains why the lactose content of cheese is often significantly lower than in a glass of milk.

How Aging Reduces Lactose Content

The aging process is the most critical factor in determining a cheese's lactose content. The longer a cheese is matured, the more time the starter bacteria have to consume any remaining lactose. Hard, aged cheeses are therefore typically the safest options. For example, Parmigiano-Reggiano, which is aged for at least 12 months, contains virtually no lactose. Extra mature cheddar, aged for 18 months or more, also has very low lactose levels. Soft and fresh cheeses, which are not aged for long periods, retain more moisture and thus, higher concentrations of lactose.

The Best Cheeses for Lactose Intolerance

Choosing the right cheese starts with knowing what to look for. The following varieties are generally well-tolerated:

Aged Cheeses: Hard, aged cheeses like aged cheddar, Swiss, and Parmesan are among the safest choices. Their extensive aging process ensures minimal lactose remains. Look for labels indicating long maturation periods.
Goat and Sheep Milk Cheeses: Cheeses made from goat's or sheep's milk, such as feta, may be easier to digest for some individuals. While not lactose-free, the different milk composition can sometimes be better tolerated.
Naturally Low-Lactose Cheeses: Certain soft cheeses, including Brie and Camembert, have a naturally low lactose content due to their specific fermentation and aging processes.

It's important to remember that individual tolerance levels vary. Some people can handle small amounts of lactose, while others are more sensitive. Starting with small portions of a new cheese is recommended to gauge your body's reaction. For more information on understanding your body, consult resources like the Mayo Clinic's guide on lactose intolerance.

Cheeses to Approach with Caution

While many cheeses are friendly to those with lactose intolerance, some varieties should be avoided due to their higher lactose content. These include:

Fresh Cheeses: Products like ricotta, mascarpone, and cottage cheese have a higher moisture content and contain more lactose.
Processed Cheese: Many processed cheese products can have added milk solids or other dairy ingredients that increase their lactose content.

Low vs. High Lactose Cheeses: A Comparison Table


Cheese Type	Examples	Lactose Content (per 100g, approx.)	Suitability for Lactose Intolerance
Low Lactose (Aged)	Parmesan, Aged Cheddar, Swiss, Aged Gouda	0–1g	Excellent
Low Lactose (Fermented)	Feta (goat/sheep), Brie, Camembert	0–2g	Good
Moderate Lactose	Mozzarella (fresh), Blue cheese	<1g (varies)	Variable
High Lactose (Fresh)	Ricotta, Cottage Cheese, Mascarpone	2–5g	Poor

Making Informed Choices

Beyond choosing aged cheeses, there are other strategies for enjoying cheese without discomfort:

Check the Label: Look for products specifically labeled as "lactose-free." These have been processed with lactase enzyme to break down the lactose.
Portion Control: Consuming smaller quantities of cheese can help manage symptoms, especially if your tolerance is borderline.
Pair with Other Foods: Eating cheese as part of a meal can slow digestion and help reduce the likelihood of symptoms.
Alternative Options: Explore dairy-free cheeses made from nuts, soy, or cashews for a completely lactose-free alternative, though the texture and flavor may differ.

Conclusion

For many individuals with lactose intolerance, enjoying cheese is entirely possible by making informed choices. The key lies in understanding the cheesemaking process and favoring aged, hard cheeses that naturally contain very little to no lactose. By exploring low-lactose varieties like Parmesan and aged cheddar, managing portion sizes, and considering lactose-free alternatives when necessary, you can continue to enjoy the rich, delicious flavors of cheese without the unwelcome digestive side effects. Always listen to your body and experiment slowly to find what works best for you. If in doubt, a lactase enzyme supplement can provide extra peace of mind.

Frequently Asked Questions

The lowest lactose cheeses are typically hard, aged varieties like Parmesan, aged cheddar, Swiss, and aged Gouda, which have undergone a long fermentation process that breaks down most of the milk sugar.

Authentic Parmigiano-Reggiano, aged for a minimum of 12 months, contains virtually no lactose. The long aging process ensures that any residual lactose is broken down by bacteria.

During the aging process, bacteria and enzymes ferment the lactose present in the cheese, converting it into lactic acid. The longer the cheese ages, the more lactose is broken down, resulting in a product with a very low lactose content.

Fresh mozzarella is softer and contains more moisture (and thus more lactose) than aged cheeses. While its lactose level is lower than milk, it is higher than aged varieties. Individual tolerance varies, so it's best to start with small quantities.

Feta, especially when made from sheep's or goat's milk and aged for a few months, is naturally lower in lactose and often well-tolerated. However, it's wise to start with small portions to check your personal tolerance.

The main indicators are the cheese's age and type. Generally, the harder and older the cheese, the lower the lactose content. Checking the nutrition label for low carbohydrate/sugar content (indicating low lactose) and looking for official 'lactose-free' certifications are also helpful.

Lactose intolerance is a digestive issue where the body cannot process the sugar lactose. A milk allergy is an immune system reaction to the protein in milk. Those with a milk allergy must avoid all dairy, whereas many with lactose intolerance can consume low-lactose dairy products.