Can People with Lactose Intolerance Eat Cheddar?

December 9, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, around 36% of the U.S. population has some form of lactase non-persistence, making lactose difficult to digest. This condition raises the question: can people with lactose intolerance eat cheddar cheese, a popular dairy staple?

Quick Summary

Aged cheddar cheese is very low in lactose due to the cheesemaking and maturation process, making it generally safe for those with lactose intolerance. During production, most lactose is drained with the whey, and remaining lactose is consumed by bacteria and converted into lactic acid as the cheese ages.

Key Points

Aged Cheddar is Low in Lactose: During the cheesemaking and aging process, beneficial bacteria consume almost all of the lactose, making mature cheddar safe for most people with lactose intolerance.
Longer Aging Means Less Lactose: The older the cheddar, the lower its lactose content. Extra-mature or aged varieties are the best choices for those with sensitive digestive systems.
Most Lactose is Removed with Whey: In the initial stages of cheesemaking, most of the lactose-containing whey is drained off, leaving behind the low-lactose curds.
Individual Tolerance Varies: While aged cheddar is generally safe, it is always wise to start with small portions to see how your body reacts, as tolerance levels differ from person to person.
Check Labels and Aging Time: Look for cheeses explicitly labeled as 'aged' or 'extra-mature' to ensure minimal lactose content.
Not All Cheese is Created Equal: Avoid soft or fresh cheeses like ricotta and cottage cheese, which have much higher lactose levels and are more likely to cause symptoms.

The Science of Lactose and Cheese

Lactose is the natural sugar found in milk, and lactose intolerance occurs when the body produces insufficient amounts of the enzyme lactase, which is needed to break down this sugar. When undigested lactose reaches the large intestine, it is fermented by bacteria, causing uncomfortable symptoms like bloating, gas, and abdominal pain. However, not all dairy products contain the same amount of lactose, and the cheesemaking process can significantly reduce its presence.

How Cheddar Becomes Low in Lactose

The production of cheddar cheese involves a series of steps that naturally reduce its lactose content to very low levels.

Separation of Curds and Whey: The process begins with adding a starter culture and rennet to milk to separate the milk solids (curds) from the liquid (whey). The majority of the lactose is carried away with the whey, which is then drained off.
Bacterial Fermentation: The starter bacteria in the cheese consume the remaining lactose, converting it into lactic acid. This is the primary reason why aged cheeses are often well-tolerated by individuals with lactose intolerance.
Aging Process: As cheddar ages, the fermentation process continues, and any last traces of lactose are broken down. The longer the cheese is aged, the more lactose is broken down, resulting in a product that is often virtually lactose-free. For example, extra-mature cheddar, aged for 12 months or more, is an excellent choice.

The Difference Between Aged and Mild Cheddar

The age of a cheddar cheese is the most crucial factor in determining its suitability for someone with lactose intolerance.

Mild Cheddar: This is a younger cheese, typically aged for only a few months. Because of its short aging period, it retains more moisture and, consequently, slightly more lactose than its older counterparts. While the amount is still relatively low compared to a glass of milk, it may cause issues for individuals with severe lactose intolerance.
Aged and Extra-Mature Cheddar: These cheeses are aged for a year or longer, allowing ample time for bacteria to consume the lactose. This prolonged aging process gives the cheese a sharper, more complex flavor and a harder texture. The lactose content is so minimal that aged cheddars often contain less than 0.1 gram of lactose per 100g, making them well-tolerated by most people with the condition.

Other Low-Lactose Cheese Alternatives

Beyond cheddar, many other aged and hard cheeses are safe for those with lactose intolerance to enjoy.

Parmesan: Aged for at least 12 months, Parmesan is virtually lactose-free and a popular choice.
Swiss Cheese: This hard cheese is another low-lactose option that is generally well-tolerated.
Feta Cheese: Often made from sheep's or goat's milk and aged in brine, feta is naturally low in lactose.
Mozzarella: Some fresh mozzarella is low in lactose, but checking the label for sugar content is recommended.

Comparison of Cheese Lactose Content

Understanding the lactose levels in different types of cheeses can help individuals make informed dietary choices. Here is a table comparing the approximate lactose content of various cheeses.


Cheese Type	Examples	Lactose Content (per 100g)	Suitable for Lactose Intolerance?
Hard, Aged	Aged Cheddar, Parmesan, Swiss	< 0.1 g	Yes, very well tolerated
Semi-Hard	Young Cheddar, Gouda	0.1–1 g	Maybe, depends on tolerance
Soft, Fresh	Ricotta, Cottage Cheese	1–5 g	Likely to cause symptoms
Lactose-Free	Specially-processed cheeses	< 0.01 g	Yes, completely safe

Practical Tips for Consuming Cheddar

If you have lactose intolerance and want to enjoy cheddar, consider these practical tips:

Choose Wisely: Always opt for aged or extra-mature cheddar. Read the labels to confirm the aging time and lactose content if available.
Start Small: Test your tolerance with a small portion of aged cheddar first. Everyone's sensitivity level varies, so it's essential to listen to your body.
Eat with Other Foods: Consuming cheese as part of a meal, rather than on its own, can help slow down digestion and minimize potential discomfort.
Consider Lactase Supplements: For extra peace of mind, or when unsure of the cheese's origin, lactase enzyme supplements can be taken to aid digestion.

Conclusion: Savor the Sharpness, Skip the Symptoms

For many, a diagnosis of lactose intolerance can feel like a life sentence without cheese. However, the good news for cheddar lovers is that the aging process significantly reduces lactose content, making extra-mature varieties a delicious and safe option. The next time you're at the cheese counter, confidently choose a sharp, aged cheddar, and enjoy its rich, complex flavor without the worry of digestive distress. As always, paying attention to your body's individual tolerance is the best guide. The journey to enjoying cheese, even with lactose intolerance, is not about complete avoidance but about making smarter choices. For more in-depth information on the science behind aged cheese, see this detailed resource from Craft Wellness on Unveiling the Lactose-Lowering Magic of Aged Cheese.

Frequently Asked Questions

No, not all cheddar is lactose-free. Only aged or extra-mature cheddar is considered virtually lactose-free because the lactose is broken down during the long aging process. Young, mild cheddar may still contain higher levels of lactose.

The key difference is the aging time. Young cheddar is aged for a short period and contains more lactose, while aged and extra-mature cheddars are aged for a year or more, giving the bacteria time to ferment almost all the lactose into lactic acid.

It depends on your personal tolerance level. While mild cheddar has less lactose than milk, it has more than aged cheddar. Starting with a small amount is the best way to determine if you can tolerate it without symptoms.

Lactose is removed in two main ways: first, the majority of it is drained off with the whey during the separation of curds and whey. Second, the starter culture bacteria consume the remaining lactose and convert it into lactic acid during fermentation and aging.

No, they are not the same. Lactose-free products are still made from dairy but have had the lactose removed or broken down. Dairy-free products contain no milk or dairy ingredients and are suitable for those with milk allergies.

Many other hard and aged cheeses are low in lactose, including Parmesan, Swiss, and Gouda. Feta is also a good option, as are some mozzarella and blue cheeses.

No. Cheddar is made from cow's milk and still contains milk proteins (casein and whey), which trigger allergic reactions. People with milk allergies should avoid all dairy products, including cheddar.